Louisiana Gumbo

Name: Louisiana Gumbo
Total time: 50 min
Ingredients: ¼ cup all-purpose flour; 1 tablespoon canola oil; 1 onion, chopped; 1 large green bell pepper, diced; 1 stalk celery, minced; 4 cloves garlic, minced; 4 cups reduced-sodium chicken broth; 1 14-ounce can whole tomatoes, drained and chopped; 10 okra pods, trimmed and cut into 1/2-inch-long pieces (1 cup); ½ teaspoon freshly ground pepper; ¼ teaspoon dried thyme; ¼ teaspoon dried oregano; ⅛ teaspoon cayenne pepper; 1 bay leaf; ½ cup long-grain white rice; 6 ounces medium shrimp, peeled and deveined; 4 ounces boneless, skinless chicken breast, or thigh meat, trimmed and cut into 1/2-inch pieces; 2 ounces andouille or kielbasa sausage, thinly sliced; Salt, to taste; Hot sauce, to taste

Rating: 4.58 stars

12 Ratings
8 Reviews

Chock-full of shrimp, chicken, sausage, okra and tomatoes, this flavorful stew is a staple in Louisiana. Make it a meal and serve with Real Cornbread (see associated recipe).

EatingWell Test Kitchen

Source: EatingWell Magazine, January/February 1993

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Recipe Summary

total:

50 mins

Servings:

Nutrition Profile:

Low-Calorie

Dairy-Free

Healthy Pregnancy

Nutrition Info

Directions

Step 1

Heat a heavy cast-iron skillet over medium heat. Add flour and cook, stirring constantly with a wooden spoon, until the flour turns a deep golden color, 7 to 10 minutes. Transfer the flour to a plate and let cool. (There will be a strong aroma similar to burnt toast. Be careful not to let the flour burn; reduce the heat if flour seems to be browning too quickly.) Alternately, toast the flour in a pie plate in a 400 degrees F oven for 20 minutes.

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Step 2

Heat oil in a heavy stockpot over medium heat. Add onion, bell pepper, celery and garlic; sauté until the onions are lightly browned, about 7 minutes. Stir in the toasted flour. Gradually stir in broth and bring to a simmer, stirring. Add tomatoes, okra, pepper, thyme, oregano, cayenne and bay leaf. Cover and cook for 15 minutes. Stir in rice and cook, covered, for 15 minutes longer.
Step 3

Add shrimp, chicken and sausage; simmer until the shrimp is opaque inside, the chicken is no longer pink and the rice is tender, about 5 minutes longer. Discard the bay leaf and season with salt. Ladle into bowls and serve with hot sauce.

Associated Recipes

Real Cornbread

Nutrition Facts

Per Serving:

296 calories; protein 22.9g; carbohydrates 36.9g; dietary fiber 3.8g; sugars 4.4g; fat 6.3g; saturated fat 1g; cholesterol 83.1mg; vitamin a iu 725.4IU; vitamin c 50.4mg; folate 122.1mcg; calcium 97.5mg; iron 2.6mg; magnesium 61.3mg; potassium 719.4mg; sodium 1118.8mg; thiamin 0.6mg.

Exchanges:

3 lean protein, 2 starch, 2 vegetable, 1 fat

Reviews (8)

Read More Reviews

12 Ratings

5 star values: 9
4 star values: 2
3 star values: 0
2 star values: 1
1 star values: 0

Reviews: Most Helpful

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gaillaxen@gmail.com

10/30/2011

I used the whole andouille sausage instead of using any chicken and extra celery since I had it. It had a nice low-key spiciness. Read More

EatingWell User

04/15/2014

Not really a gumbo I have had many so called gumbos that while tasty were not true gumbos. First never cook the rice in the gumbo...always added just before serving. Second we don't eat cornbread with gumbo we eat saltine crackers or on occasion French bread. Pros: Flavor Cons: Not a true gumbo Read More

clmpiglet@gmail.com

10/29/2011

Just tasted my first bowl and love it. I used frozen okra...(and wish I added more!) and also added some Old bay seasoning as I felt it needed a little more seasoning...but that's just my preference. The taste was great and full of flavor! Read More

EatingWell User

10/29/2011

This has become a family favorite with lots of individual adjustments. I like to make the rice separately and serve it over the rice in a bowl. Read More

Amanda b

11/26/2019

I really loved this recipe! I made this several months ago and I m returning to it to make it for thanksgiving for me and my husband. I think the recipe is wonderful but would recommend cooking your rice separately and buying a rotisserie chicken as it is much faster to cook. The prep takes a while but the finishing product is amazing. It is truly delicious! Read More

Trishar

03/21/2017

I sautéed the chicken and sausage (had chicken chorizo on hand) separately and removed them before adding the "trinity" which is traditional to develop flavor but does take a little more time. Threw in some smoked paprika as well. Did not have okra so thickened at the end with file. Served over rice cooked separately. Huge hit. Read More

EatingWell User

11/23/2011

Always Gets Voted Best Gumbo This is my favorite recipe for gumbo hands down. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. and my clan still says my gumbo (this recipe) is the best. I have to say I agree. Pros: Healthy Flavorful Read More

EatingWell User

10/30/2011

I Made this recipe this evening and absolutely loved it. Would cut celery smaller next time due to simmer time didn't break them down. Read More

weekimm@gmail.com

07/12/2018

Amazing gumbo! My mom is a complicated heart patient and tries to eat well but is a foodie at heart. Left out the sausage (added extra chicken and shrimp) due to sodium. Salt omitted as well. Black pepper and cayenne pepper left out as that causes her to have a-fib. So salt and pepper were served on the side for everyone else. Also made seafood stock with the shrimp shells. Despite leaving out all the salt pepper and sausage it was great traditional tasting gumbo! We like ours served over rice so rice was not added in either. Was delicious with white rice but amazing with nutty brown rice! Better than going out for gumbo! (Pappadeaux s is my favorite but not anymore!) Read More