Savory, spicy, warm, delicious. A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. Make your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. We've dined at the Gumbo Shop Brennan's Antoines Galatoires etc. We LOVED it, and thank you for the heads up that cassava flour works when making a roux! Yes, I love going to New Orleans whenever we can. Pros: Healthy Flavorful Read More Total Time. …it’s gumbo time, friends. The moral of this particular Disney story is if "gumbo" is healthy, it's not gumbo. Stir in coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, dried thyme, and diced tomatoes. Wow, such special and BEAUTIFUL comfort food! Then, Saturday for lunch and dinner. And sure, a little gumbo hack here and there isn’t so bad. This healthy vegetarian dinner is meat-free, gluten-free, and doesn't contain shrimp. Sprinkle in cassava flour and whisk until a smooth paste forms. This is the best gumbo I’ve ever had! But I’d like to think that’s OK because, well, I don’t live in New Orleans. Love! Healthy, Easy Recipes Your Family Will Love. You don’t want it boiling and you don’t want it doing nothing; you want a nice simmer with consistent bubbles but not too much activity. I think the prep time is underestimated, by a lot. . But I live in Memphis: close enough that it’s a prime spot for Nola transplants (and the restaurants that come along with them!). Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. Definitely worth it if you’re craving gumbo! I added the shrimp in the last 5 minutes. If for you will be ordinary healthy food, then the surrounding around will also come to is gumbo healthy. This easy recipe is ready to eat in about 2 hours. Credit: Now I'm having it right now for lunch, and maybe for dinner. Gumbo is usually a labor of love, but this quick dish comes together in just 30 minutes. 30 mins. There are different kinds of gumbo but make yours with a healthy roux. I made this tonight for Christmas Eve dinner. You may know okra mainly as an ingredient in gumbo, but this fruit boasts an impressive nutrient profile. Consisting of a strong flavored stock, protein, seasoning vegetables, and a thickener, it's a versatile dish for any occasion. If you have not used the 2nd cup of water yet, add it to the saucepan and heat with the broth. The word Gumbo comes from a West Africa. 35 mins. Not a lot of mess or cleaning afterwards. Real Shrimp Gumbo for Papa. Pros: healthy tasty easy It was all I changed with the recipe and it was delicious. This heart-healthy Southern Style Gumbo is a delicious Louisiana dish. Learn how your comment data is processed. Okra is one of those vegetables that people love or hate! Print. The gumbo roux is cooked to a golden nutty brown and okra adds body to this Seafood Chicken and Sausage Gumbo. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Remember that the words tomorrow or later are your main hindrance. I wanted to make gumbo, as I have eaten it but never tried to prepare it (I’m not much of a cook… spaghetti and chili are mostly what I stick with, as my wife does most of the cooking). GLUTEN FREE COOKING TIP -> Dark roux with regular flour usually takes up to 45 minutes, but cassava flour creates that nutty dark flavor extra fast since it’s grain free!”. We don't cook gumbo all the time, but we cooked it Friday and I had it Friday for dinner. I did use gumbo file, I think it adds a lot, and I used double the amount of cajun seasoning. PS made the Paleo brownies too. Yum! This recipe is based off an authentic family seafood gumbo recipe, so if you don’t believe tomatoes belong in gumbo, well, then… take it up with the family! This gluten free gumbo is an absolutely delicious one-pot meal that you will love. Here are a few of our favorite healthy okra recipes. Don't let it burn - let this process happen slowly and gradually. She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. So excited! Healing for suffering family members; Coy; Patience; Growth in Christ; Share this: Twitter; Facebook; Like this: Like Loading... Leave a Reply Cancel reply. –Mark 9:29. Thank you for this! When you sign up to receive new recipes via email. When melted, whisk in the flour a little at a time and then continue to cook, stirring constantly (Don’t walk away! I am excited to try this over the weekend but was wondering if anyone has tried this in the instant pot? That means it’s suitable for those with gluten sensitivities, intolerances, and allergies (like Celiac disease), as well as suitable for those on a paleo diet or Whole30. Photo: John Autry. Just made this today. You’ll want it to look about like this, if not a smidge darker, when it’s ready: You can prep the rest of your veggies whilst working on the roux but only for a minute or so at a time before checking back on the roux! Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less). Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant The actual definition of roux is that it’s “a mixture of fat (especially butter) and flour used in … In the meantime, bring the 4 cups of beef broth to a boil in a medium saucepan. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy and plant-based! When roux is a rich amber color, stir in the celery, onion, bell pepper, and garlic mixture; add the sliced sausage. I am all over this recipe. 1 cup Bob’s Redmill Cassava Flour Jan 27, 2019 - Vegan gumbo made with lentils and okra. Super delicious gumbo, and well worth the wait for the roux! Oh, lots of simmer time. Yaaas! Photo: John Autry. But when it comes to really rivaling top-notch dishes you’ve had out at fantastic Cajun restaurants or, for example, the chicken tikka masala at that amazing curry house you stumbled upon during your trip to London? An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. I’m so happy you like it! We’re thinking full-flavored chilis, seafood chowders, great gumbos, and smokin’ jambalaya recipes like the ones here.Start with the “holy trinity” (celery, bell peppers and onions), and take it from there. In honor of this Louisiana favorite, we've compiled 12 lighter gumbo recipes to … Nothing says New Orleans quite like a good gumbo. To build all that great flavor with lower sodium, we began by making a quick homemade shrimp stock reduction, drawing lots of shrimp flavor from the shells. Heart Healthy Shrimp Gumbo With Cajun Spice Mix. I’m going to make a bold statement, my friends. In the United States, you’ll usually find okra fried or in gumbo. But good things take time. Substitute frozen veggies to save time. 4.5 from 2 votes. A big pot of Healthy Slow Cooker Gumbo with chicken, sausage, and shrimp is a nourishing, cozy and satisfying way to end the day. If you have not used both cups of water yet, heat the 2nd cup of water with the beef broth. Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Make the Roux– Heat butter over medium-low heat in a large deep pot. “1 cup Avocado Oil or 1 cup of butter I can’t wait to try this. Save 9g of saturated fat per serving by starting with this heart-healthy oil. Thanks for sharing. But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. My grandpa, more affectionately known as “Papa”, turned 82 this past weekend. Canola oil replaced saturated fat--heavy butter in the nicely darkened roux. SERVES: 8. Pros: Healthy Flavorful I have to say I agree. Credit: Cook this mixture, whisking almost constantly, for about 30 minutes, or until it turns a deep amber color. But there are … Stir in the coconut aminos, salt, hot sauce, Cajun seasoning, bay leaves, thyme, and diced tomatoes; stir. Today I tried making a roux using cassava flour, but it formed a ball and I could not brown it, what did I do wrong. I made this according to the recipe and with the exception of the gumbo file (couldn’t find it). My wife is not an okra fan and she loved this. Just kidding, take it up with me, because you’re so wrong, my friend! Gumbo is not gumbo if it doesn’t have a roux. However, if you are not in a region where seafood is plentiful, this chicken sausage gumbo is the answer. All it takes is one pot. And yes, of course this recipe can only be *so* authentic since it doesn’t include regular ol’ white flour. INGREDIENTS Nutrition. I’ve had to play with this recipe quite a bit to achieve a flavor and heat level that works for my whole family. Keywords: gluten free gumbo, gluten free roux for gumbo, gluten free gumbo recipe, how to make gluten free gumbo, gluten free chicken and sausage gumbo, how to make gluten free gumbo Healthy Gumbo Recipe. Continue to stir as the color shifts from blond to brown. I used a bit more of the trinity veggies since we were out of frozen okra and used additional file on top as a thickener. Required fields are marked *. It should also be noted that gumbo is almost always made with okra An authentic New Orleans seafood gumbo turned healthy, gluten free, paleo, low carb, and Whole30. Jambalaya You’re right, the other is just a stew. Quick and easy need not apply here! I have to say I agree. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. With sausage, okra, shrimp, and crabmeat, this seafood gumbo is super hearty and paleo, Whole30, and low carb. Get the Chicken and Andouille Gumbo recipe. Garnish with chopped parsley if desired. A fantastic American classic that can be salty and rather ripe with calories. Gumbo Southern :Healthy and Easy Homemade for Your Best Friend | Heviz's | ISBN: 9781522767619 | Kostenloser Versand für alle Bücher mit Versand und Verkauf duch Amazon. The briny shrimp needed just a light dusting of smoked paprika to take the flavor to a whole new level—no extra salt required. When the roux-vegetable mixture is ready, stir the hot broth into the mixture in the Dutch oven and whisk well. UNITS: US. The roots and bark of this same plant were the original base for root beer. All would hold hands and dance in a circle, with neither time nor inclination to make war upon his neighbor. Stir the okra into the gumbo, then add the crabmeat, shrimp. One serving has 10g net carbs, making it a low carb option and even keto friendly. This is a real find for me, because I love making gumbo but have never found the roux-less whole30 gumbo recipes to be satisfactory. Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza. If I don’t have any leftover bacon grease on hand, will using ghee and a bit of liquid smoke in its place drastically affect the taste? Offers may be subject to change without notice. Recipes / Gumbo Healthy Gumbo (Dont know why its called gumbo) Recipe by Ms.Liza I got this recipe from a health freak friend of mine. ), add 1/2 teaspoon to the gumbo after 1 hour of simmering. A gumbo base made of vegetables (onion, bell peppers, tomatoes, celery, okra) and homemade Cajun seasoning make this a healthy recipe that you can easily adjust based on your preferences. Definitely! Healthy delicious comfort food! So, I adapted this for a file based chicken and sausage gumbo by using bone in, skin off chicken thighs, then shredding them, and chicken broth instead of beef. But that’s ok. Perhaps this isn't authentic but is is a lot healthier and quite tasty in it's own right. We’re in Chicago and don’t have much to choose from. Help.thank you. Every one in Louisiana loves gumbo. Serve with a little steamed cauliflower rice. If what you’re interested in is Jambalaya, which is more of a stew, with the rice cooked directly in it, check out this healthy Jambalaya recipe. Easy to make one-pot recipe! I tried, but I was unsuccessful. Nothing about this is “hard” just don’t plan on going anywhere for 4 hours. I didn't have okra so I just added peas for a green veggie in place of another green veggie. I’ve lost 53 pounds now making healthier choices, so I am excited to see all the healthier options here. Since there’s okra in this one, we’ve got the tomatoes, too. You’ve gotta give it time, the right ingredients, and some real, real love. Gumbo Recipes :Healthy and Easy Homemade for Your Best Friend | Heviz's | ISBN: 9781522767633 | Kostenloser Versand für alle Bücher mit Versand und Verkauf duch Amazon. What an amazing recipe. I feel like an accomplished cook now that I made a roux. Made it exactly to the recipe. I never have. I know peas are not in traditional gumbo but it was all I had on hand. That’s the key to a really damn good gumbo, I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too, BBQ Chicken Bowls with Sweet Potatoes and Coleslaw (Whole30), The Best Filet Mignon Recipe Ever with Garlic Herb Compound Butter (Reverse Sear), Healthy Zuppa Toscana (Whole30, Paleo, Dairy Free), Best Chicken Tikka Masala Recipe (Restaurant Style), Hibachi Chicken with Fried Rice and Vegetables, Everything Bagel Chicken with Scallion Cream Cheese Sauce (Keto), Perfect Paleo Brownies (Fudgy, Crackly Top, Gluten Free), Best Ever Tom Kha Gai Soup (Thai Coconut Chicken Soup), Egg Roll in a Bowl with Creamy Chili Sauce (Keto, Whole30, Paleo). To cut down on time I simmered gumbo for 30 minutes versus and hour or so. 7 People talking Join In Now Join the conversation! Kid Friendly Healthy Gumbo Recipe. For authentic gumbo, start with gumbo roux. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and This looks awesome! Settle in: you’ll continue to cook this mixture over medium-low heat, stirring pretty constantly, for about 30 minutes, or until it turns a deep amber color. Great recipe. Thanks! In this recipe I use a dry roux. This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. Seriously, it's a … Let me know what you think! Healthy Diet Plan Subscribe now Subscriber club Reader offers More Good Food Shopping list Home Recipes Chicken gumbo Save recipe Print Chicken gumbo By Katy Greenwood Rating: 4 out of 5. I was scared to burn it. This recipe uses shrimp and crab. How did you make the roux with the cassava flour. A deeper color yields a more flavorful, full-bodied roux. While the roux cooks, pulse your celery, onion, bell pepper, and garlic together in a food processor a few times until the mixture is chopped pretty fine and uniform. ), until it is as dark as chocolate, about 30-40 minutes. Filé powder, also known as gumbo filé, is an herbal powder made from the dried and ground leaves of the sassafras tree (Sassafras albidum), native to eastern North America. The drawing for this Healthy Gumbo Basket is TOMORROW at 12:30pm! It’s delicious and filling yet somehow sits really easy on the stomach instead of like a rock. Really, though: typically we find tomatoes in okra gumbo and no tomatoes in non-okra gumbo. Cajun Sausage and Shrimp Gumbo recipe that is made the authentic way by beginning with a roux, adding the “holy trinity”, and tossing in andouille sausage and fresh Gulf shrimp. How did you make the roux. The first time Marcus Samuelsson ate a bowl of gumbo, he was sitting at a table inside New Orleans’ famed Dooky Chase’s Restaurant. Lauren Strapagiel BuzzFeed News Reporter, Canada. Yes, you can even enjoy a healthy gumbo. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. A good gumbo takes time and attention, especially in the beginning, but it pays off. Healthy Gumbo About; Bucket List 2013; Journey; Prayer List; Workout Log; The Pursuit of Healthiness. ), until it is as dark as chocolate, about 30-40 minutes. Keep a close eye on it so it doesn’t burn but slooooowly becomes a darker and darker shade. I love your explanation for a true, authentic gumbo with that rich, traditional roux. I winged it a bit to work with what I had: no bacon fat, no seafood, no okra. Make the Roux– Heat butter over medium-low heat in a large deep pot. For some ungodly reason, Disney recently released a recipe for something called "Tiana's Healthy Gumbo," and people in Louisiana are having none of it. I haven’t had gumbo is a long time! Made with bacon fat? How fun that you live close enough to go visit some of those awesome restaurants in New Orleans too! Usually I’m all about the quick and easy recipes, my Restaurant-Style Chicken Tikka Masala excluded. Almond flour, tapioca starch, and arrowroot powder will not work in place of cassava flour for this recipe. Simmer for 2 hours over low to medium-low heat. Thank you so much! It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. In a 32-quart stockpot, bring the seafood stock to a boil. It goes beautifully over a bit of steamed cauliflower rice or regular white rice. For ZWT this is Southern States regional. Get a taste of New Orleans cuisine at home with this savory and delicious chicken andouille sausage gumbo! ), and it has inspired me to make this again. Cooking Light is part of the Allrecipes Food Group. This healthy gumbo recipe has a lot of the familiar flavors, with healthy substitutions that dramatically reduce the amount of fat and number of calories. There are many different ways to make gumbo. Stir hot broth into the roux-vegetable mixture and whisk well. I really wanted to make a gumbo gluten free but I am not being successful. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! That’s the key to a really damn good gumbo. When the roux is ready, stir this “Holy Trinity” (the celery, onion, and bell pepper, plus garlic) mixture and the sliced sausage into the roux and stir to mix well. Gumbo is a dish that takes at least 4 hours to make and is traditionally served at holidays, parties, big gatherings, events, and (of course) Mardi Gras. Substitute frozen veggies to save. This is delicious. Can’t wait to try it. The world would be a far better place with gumbo everywhere. Many many thanks! and my clan still says my gumbo (this recipe) is the best. I've been writing healthy, family-friendly recipes at 40 Aprons for over 10 years. So rich and so delicious! Cajun Cooking Cooking Recipes Cajun Food Shrimp Gumbo Cajun Gumbo Creole Recipes … Know that your main allies are today and now. Gumbo is thought to have originated in Louisiana and often includes shellfish. When it’s time to thrill the crowd, go for gumbo and jambalaya made in big pots! Gumbo consists primarily of a strongly-flavored stock, meat or shellfish, a thickener, and the Cajun/Creole "holy trinity" ― celery, bell peppers, and onions. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). Therefore, postponing is a refusal. And it’s close enough that we dash down there whenever we can, embracing the powdered-sugar-coated street corners and the poboy shop tucked away behind a Walgreens with BBQ shrimp that will blow your mind and the second lines and the deep, dark roux slowly beckoning the Holy Trinity of onions, celery, and bell pepper. Cook Time. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). Gumbo Recipe | How to Make a Gumbo with a Dry RouxThis is a flavorful but easy gumbo recipe. Start by making your roux: heat 1/3 cup bacon drippings in a large Dutch oven over medium-low heat. It's soooo easy and soooo good. Yes, please. Gumbo is very healthy. Garnish with chopped parsley. A good gumbo takes time and attention, especially in the beginning, but it pays off. I will definitely keep this recipe as one of my favorites. Slowly whisk the flour into the hot oil to form a thick paste. I’m really loving this Healthy Cajun Shrimp Gumbo recipe! In this recipe I use a dry roux. Here are 7 nutrition and health benefits of okra. Simple Cooking with Heart brings you this Louisiana style dinner that's lightened up so it's heart healthy but still hearty enough to please any Southern or Cajun food lover. Gumbo (Louisiana Creole: Gombo) is a soup popular in the U.S. state of Louisiana, and is the official state cuisine. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? We slashed more sodium by ditching the sausage and instead using meaty chicken thighs for richness. Thank you for sharing! Gumbo, a rich Creole stew containing okra, onions, green peppers, tomatoes, roux -- a cooked mixture of flour and fat -- and seafood as well as sausage or other type of meat, serves as a hearty meal on a cold day. This delicious gumbo meal prep ideas recipe can easily accommodate six healthy servings of this crockpot gumbo. © Copyright 2021 Meredith Corporation. Thanks for the wonderful recipe! If you have gumbo filé, stir in 1 teaspoon. Its definitely a keeper and my very first gumbo. This looks soooo tatsty and so full of flavour! Top each serving with rice, a shrimp, and a green onion, if desired. Finally, there are no weird preservatives or strange additives! Gumbo was originally made with okra. Posted on September 14, 2016, at 1:52 p.m. Cheryl is a mom of two who lives in Memphis, TN. to LSU, roots for the New Orleans Saints, has been in more Mardi Gras parades than I can count, and has quite the affinity for a big bowl of real cajun gumbo. Okay, so, if you're trying to eat healthier, good for you. Add the okra and vinegar; cook over medium heat about 5 minutes or until it’s softened and bit sticky. I know peas are not in traditional Definately making this again. Gumbo File is made from the powdered leaves of a sassafras tree. The calories in gumbo may contribute to … I added the thawed frozen okra directly in the last 12-15 minutes. Your email address will not be published. I made this recipe early this year with chicken apple sausage and loved it! It is really amazing! When we cook foods like this, we eat it til it's gone. Keep the shrimp stock warm, adding it slowly to the roux. This recipe looks like it could be helpful! Don’t forget to LIKE, SHARE, and TAG two friends on our previous post for a chance to win the Healthy Gumbo Basket! Food Blogging & Photography Coaching Program. Help. It is hearty, filled with cajun flavor, and packed full of shrimp, chicken, and andouille sausage. Thanks for the paleo sausage tip Colleen!! Frequent stirring keeps the flour from clumping and burning. Also, there are two types of gumbo: Cajun gumbo and Creole gumbo. The color will first progress from white to blond. When we cook foods like this, we But this time of year, I’m always happy to make an exception to spend some quality time by the stove, stirring and stirring and patiently stirring a roux some more until it reaches that perfectly dark, toasty, magical hue. 1 . Heat the oil or butter in a medium-sized saucepan over medium heat. My kids even liked it. It used to be frowned upon for human consumption because the plant contains a weak carcinogen called "safrole." Stir it in to your gumbo or pack a 1/2 cup measuring cup full and invert it in the center of a serving bowl of gumbo. In addition, there’s no added sugar, neither refined or unrefined. Leave a comment. Serve it with rice or cauliflower rice for hearty and flavor-packed Southern comfort food meal that is healthy Gumbo is thought to have originated in Louisiana and often includes shellfish. This will keep the fat from coagulating and separating. Simmer for 2 hours over low to medium-low heat. Um, delish. How unhealthy is gumbo? I highly recommend you pick up a bag of cassava flour, as it works so beautifully in other grain-free recipes, too. Simmer for 45 minutes over low heat. Recipe by Annacia. Smoky sausage, okra, and aromatic vegetables make this an authentic recipe perfect for sharing. It’s so good! Thank you! Since there’s no all-purpose flour, there’s no gluten to contend with in this recipe. And he said to them, “This kind cannot be driven out by anything but prayer”. Serve over cauliflower rice if low carb (If keto, cauli rice might put you over the daily max grams net carbs with this recipe). This diabetic gumbo boasts the rich traditional flavor of chicken gumbo without all the fat! Thank you. This healthy and gluten free seafood gumbo tastes just like an authentic New Orleans recipe, thanks to a rich roux. It’s not a quick meal or shortcut recipe; it’s the real deal! All it takes is one pot. Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir into gumbo, along with crabmeat and shrimp. That and the simmer time. You should definitely try it and tell me what you think. It’s actually very much like a version of seafood gumbo I often make (down to the bacon and beef broth, which aren’t very traditional). This creamy, tasty Louisiana Vegan Gumbo is packed with veggies, vibrant Cajun spices and okra! Stir well then add 1 cup water and whisk well. It took almost an hour to get it to that good amber color. Because really? Add the onions, bell pepper and celery. My mil gave us a bag of frozen naked okra and I hate okra unless it’s in gumbo!! Simmer 45 minutes over low heat. READY IN: 40mins. Interestingly, the presence of tomatoes also makes this dish more Creole than Cajun. Rebeka, we’re so glad you liked this recipe! So if you’re making gumbo, something that’s an absolute must is to start it with roux! Papa played football for Tulane, sent a few of his kids (and then grandkids!) Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. so great to know you can do a roux with cassava!! Gumbo is a dish that takes at least 4 hours to make and is traditionally served at holidays, parties, big gatherings, events, and (of course) Mardi Gras. Bring the mixture to a simmer over medium heat and cook until the vegetables are softened a bit, about 15 minutes. Usually, for a weeknight, I jam as much flavor into as simple a process as I can. I’m so excited for you to try it. But there are plenty of other ways to enjoy it. I’ve been eating it all week and I’m going to be so sad when it’s all gone. With a real, rich roux, sausage, shrimp, and crab. This looks delicious! This Cajun gumbo recipe is perfect for a Mardi Gras dinner party or enjoying year-round! 10 People talking Join In Now Join the conversation! This veggie-packed slow cooker gumbo is healthier than the usual but oh-so-easy to throw together before a party. This is what gives a real gumbo its rich flavor! « Cauliflower Fried Rice with Chicken (Whole30 and Paleo Friendly), Flourless Keto Chocolate Torte Dessert (Gluten Free, Sugar Free, Grain Free) ». Haha. If you have gumbo filé, stir in the remaining 1 teaspoon right before serving. Prep Time . Now I'm having it right now for lunch, and maybe for dinner. Perfect rainy day meal to make while confined at home. I used a bag of frozen mirepoix. Ingredients : 3 tablespoons butter 2 tablespoons chopped green onion 2 tablespoons chopped celery 3 tablespoons all-purpose flour 2 1/2 cups milk 1/2 teaspoon freshly ground black There's great brown rice from Louisiana (we gave a. Canola OilReplaces butter or lard as the fat for our roux. In the meantime, heat 1 tablespoon avocado oil or more bacon grease in a skillet or the saucepan used to heat beef broth. Photo: Randy Mayor. Oh, and it’s pronounce fee-lay, though you’ll sometimes see it written without the accent. We cut both, but kept the soul. Plus they can be easily popped into the microwave for reheating when you’re ready for your meal. It turned out perfect!! 1 hr 5 mins . I got this recipe from a health freak friend of mine. Yay, we are so glad you enjoyed this recipe! I’d like to try chicken sometime! The only reason it didn’t get the full 5 stars is leaving the shrimp in the stew to cook for 45 minutes made it a little tough. Then, Saturday for lunch and dinner. When you think of gumbo, you think of a rich, dark, tongue tingling stock and that lip-smacking base starts with a roux. The With a real, rich roux, sausage, shrimp, and crab. I just found paleo Andouille sausage at Costco by Amylu. Delicious things come to those who wait sometimes.