Gumbo Recipe

Looking for an easy Gumbo recipe? Learn how to make Gumbo using healthy ingredients.


Submitted by pdxcass

Makes 8 servings



Creole gumbo soup - add more cajun seasoning for extra spice.

Recipe Ingredients for Gumbo

1 chopped onion
1 green bell pepper
40 g celery rib
1 (stalk,+medium+(7-1/2"+-+8"+long))
1 pound boneless skinless chicken breast
1 pound Mild Turkey Italian Sausage
3 cups Chicken Broth
15 oz g) diced tomatoes
2 tsp Worcestershire Sauce
3 tbsp All Purpose Gluten Free Baking Flour
2 tbsp water
12 oz frozen okra
15 oz g) (canned corn g) corn
1/2 cup cooked brown rice

Recipe Directions for Gumbo

  1. Place the onion, bell pepper, and celery in a slow cooker. Place the chicken and sausage on top of vegetables; sprinkle with the Cajun seasoning. Add the broth, tomatoes, and Worcestershire sauce. Cover and cook until the chicken, sausage, and vegetables are fork-tender, 4?5 hours on high or 8?10 hours on low.

  2. About 50 minutes before the cooking time is up, combine the flour and water in a small bowl until smooth; stir in about 1⁄4 cup of the hot liquid from the slow cooker until blended. Stir the flour mixture, okra, and corn into the slow cooker. Cover and cook on high until the mixture simmers and thickens slightly, about 45 minutes. Yields generous 1 1⁄2 cups per serving.

Categories

Soup

Nutrition Facts
Serving Size 399.6g
Amount Per Serving
Calories
313
Calories from Fat
79
% Daily Value*
Total Fat
8.8g
14%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
925mg
39%
Potassium
457mg
13%
Total Carbohydrates
30.3g
10%
Dietary Fiber
4.2g
17%
Sugars
5.4g
Protein
29.0g
Vitamin A 20% Vitamin C 56%
Calcium 7% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • High in manganese
  • High in niacin
  • High in vitamin C
  •   Bad points
  • High in sodium
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