Wednesday, June 18, 2008

Louisiana-Style Gumbo

I found this recipe in Vegetarian Times Magazine. I omitted the bell peppers. The recipe says that the okra is optional, but I can't imagine a gumbo without it! I minimized my chopping by buying pre-chopped onion and frozen chopped okra. I know the recipe calls for a lot of oil, but you need it to make a roux.

Serves 8. (Per Serving) Calories: 216, Fat: 14.5g, Protein: 3g, Fiber: 6g, Sugars: 8g. (Does not include rice)

1/2 cup vegetable oil
1/3 cup flour
1 small onion, chopped (1 cup)
1 small green bell pepper, chopped (1 cup)
3 stalks celery, chopped (1 cup)
1 28-oz. can diced tomatoes
2 cups fresh or frozen green beans
3 carrots, sliced (2 cups)
1 parsnip, diced (1 cup)
1 cup fresh or frozen sliced okra
1 Tbs. ground cumin
1 Tbs. paprika
1 Tbs. dried oregano
1/4 tsp. cayenne pepper

Rice of choice (Cook as directed on box/bag, time it with the gumbo)


1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.

2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.


Carrie said...

This looks so good! Can you believe I have never had okra? I don't even know where I'd find it here!

Karyn said...

Thank you! I was hoping you'd post this!

This will be Monday night's dinner.

danakscully64 said...

I can't believe I missed all of these comments or never replied to them on here. Thank You so much ladies!