Gumbo, a stew that originated in Louisiana, draws influences from French cuisine as well as Native American, West African, and Spanish cooking. Okra contains a sticky gum that blends into the sauce and helps thicken it.
PREPARATION |
25 MINUTES |
COOKING |
ABOUT 40 MINUTES |
SERVES |
6 |
50 g (1 3/4 oz) butter
2 tablespoons all-purpose flour
1 yellow onion, finely chopped
1 large green bell pepper, chopped
3 stalks celery, chopped
3 cloves garlic, crushed
400 g (14 oz) ripe tomatoes, chopped
200 g (7 oz) okra
2 cups (500 ml) low-sodium chicken or fish stock
1 1/2 tablespoons Creole seasoning (see tip below)
1.2 kg (2 1/2 lb) uncooked shrimp, peeled and deveined
Steamed white rice for serving
Fresh flat-leaf parsley leaves and sliced scallions for garnish (optional)
Combine 30 g (1 oz) butter and flour in a small, heavy-bottomed saucepan. Cook, stirring, over medium-low heat 5 minutes, until the mixture turns a rich golden brown color. Remove from heat and set aside.
Heat remaining butter in a large heavy-bottomed saucepan. Add onion, bell pepper, and celery and cook over medium-low heat 10 minutes, until very soft and just lightly golden. Stir in garlic and cook 1 minute. Add tomatoes and cook, stirring occasionally, an additional 5 minutes, until pulpy. Stir in the reserved roux (the butter and flour mixture).
Trim tops from okra and cut horizontally into even slices about 6 mm (1/4 in) thick. Add to pan with stock and Creole seasoning. Cover and bring to a simmer over medium-low heat, then simmer 20 minutes.
Add shrimp, return to a simmer, and cook 3 minutes, until shrimp change color and are cooked through—don’t overcook them.
Serve the gumbo on rice and sprinkle with parsley and scallions, if desired.
TIP
If you can’t buy a ready-made Creole seasoning blend, make it yourself. Mix 2 teaspoons paprika, 1 teaspoon garlic powder, 1/2 teaspoon each salt, freshly ground black pepper, onion powder, and cayenne pepper, and 1/4 teaspoon each dried oregano, thyme, and basil.
EACH SERVING PROVIDES
329 calories, 44 g protein, 11 g fat (5 g saturated fat), 12 g carbohydrate (4 g sugars), 3 g fiber, 737 mg sodium