This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and not wheat flour in this dish. Lea & Perrins Worcestershire sauce is gluten-free.
"My father always taught by telling stories about his experiences. His lessons were about morality and art and what insects and birds and human beings had in common. He told me what it meant to be a man and to be a Black man. He taught me about love and responsibility, about beauty, and how to make gumbo." -Walter Mosley, Author
Gumbo is pretty easy to make. The key is to use the fat from the sausage and chicken, combine it with the olive oil and then add the flour slowly. Whisk the flour well while it browns and then add the veggies.
Choose your sausage wisely. Good quality sausage is not all that unhealthy except for the amounts of sodium. Look for a sausage that is around 100 calories per ounce and between 300 and 400 mg sodium. Because the gumbo simmers so long you won’t need added salt.
It does take a full 2 to 3 hours to simmer. The flour in the roux helps thicken the soup, but so does the filé, which is actually dried and ground sassafras root. The file not only offers the distinctive pungent flavor but also helps give the soup a silky texture. If you can’t find it, use a 10 ounce bag of frozen okra (or about a pound of fresh sliced okra).
Servings: 6 | Serving size: about 1 1/2 cups
Cooking Time: 180 Minutes
This recipe can easily be multiplied and makes very good leftovers. Like most soups, it is better the next day. Serve with Brown Rice.
|3 ounces||Andouille sausage (diced)|
|16 ounces||boneless skinless chicken thighs (cut into 1/2 inch cubes)|
|4 Tbsp||olive oil|
|1/2 cup||all purpose wheat flour or garbanzo flour|
|3 cloves||garlic (minced)|
|1 large||onion (diced)|
|1 large||green bell pepper (seeded and diced)|
|3 medium||stalks celery (diced)|
|4 cups||no salt added chicken stock|
|2 Tbsp||Worcestershire sauce|
|2 tsp||gumbo file|
|1 tsp||dried thyme leaves|
|4 tsp||Tabasco sauce|
|4 tsp||no salt added Creole seasoning|
Place the sausage in a stock pot over medium high heat. Cook, stirring frequently, for about 2 minutes.
Add the chicken thighs and cook for about 8 to 10 minutes. Stir frequently.
Remove the sausage and chicken from the pan but leave the fat behind.
Add the olive oil to the pan and stir well. When the pan is hot add the flour.
Add the flour a little at a time, whisking constantly.
Cook, whisking continuously, for about 8 to 10 minutes. Do not allow the flour to burn, but it should turn a nutty brown.
Add the onions, celery and peppers.
Cook for about ten minutes. Stir frequently.
Add the water, stock, Worcestershire, gumbo file, thyme, Tabasco, Creole seasoning, chicken, sausage, and bay leaves.
Stir well and cover partially.
Reduce the heat and simmer for 2 1/2 hours.
Serve over brown rice.
Serving size: about 1 1/2 cups
|Calories 272||Calories from Fat 123|
|% Daily Value|
|Total Fat 13g||23%|
|Saturated Fat 2g||9%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 18g||6%|
|Dietary Fiber 4g||15%|
|Vitamin A 15%||Vitamin C 65%|
|Calcium 8%||Iron 15%|
|Vitamin K 22 mcg||Potassium 633 mg|
|Magnesium 53 mg|