Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

I learned the technique of browning the flour in a pan without fat from an elderly patient of mine. She said that it was the key to great gumbo because it let you control exactly how brown the roux would be better than if you put the flour in a pan with a lot of fat. It also allows you to use a lot less fat.

Gumbo is pretty easy to make, and there are lots of variations. This one doesn't use sausage (here's my Chicken and Andouille Gumbo recipe), but the smoky flavor comes from the smoked paprika and is enhanced by the umami of the Worcestershire sauce.

The flour helps thicken the gumbo but so does the filé, which is actually dried and ground sassafras root. The filé not only offers the distinctive pungent flavor, but also helps give the soup a silky texture.


Chicken and Okra Gumbo

Servings: 4 | Serving size: about 1 1/2 cups

Cooking time: 120 minutes

This recipe can easily be multiplied and makes great leftovers. Like many soups, this is better the second day.

Serve over Brown Rice.

6 Tbsp. all purpose or garbanzo flour
2 tsp. olive oil
3 cloves garlic (minced)
1 large onion (finely diced)
1 large green bell pepper (seeded and diced)
3 medium stalks celery (diced)
16 ounces boneless, skinless chicken thighs
1 cup water
2 cups no salt added chicken stock
1 Tbsp. Worcestershire sauce
2 tsp. no salt added Creole seasoning
3 tsp. smoked paprika
1/2 tsp. salt
3 bay leaves
2 tsp. gumbo filé
16 ounces fresh or frozen okra (sliced into 1/2 inch rounds)

Chicken Okra Gumbo recipe from Dr. Gourmet

Place a large skillet in the oven at 325°F.

Add the flour to the skillet and stir about every 10 minutes. After 30 minutes it will begin to turn a blond color.

Increase the temperature to 400°F. The flour will brown very quickly, so watch it closely. Remove the pan from the oven when the flour is the color of milk chocolate (or slightly darker).

Remove the flour to a plate or container and set aside. (The flour may be cooked ahead of time. Allow the flour to cool and store in the pantry tightly sealed until needed.)

Add the olive oil to a large skillet over medium high heat.

When the pan is hot, add the garlic and cook for about 1 minute. Stir frequently.

Add the onions and cook for about 3 minutes.

Add the celery and peppers and cook for about 2 minutes. Stir frequently.

Add the chicken thighs and cook for about 8 to 10 minutes. Stir occasionally.

Add the cooked flour a little at a time and stir to blend.

Add the water, stock, Worcestershire sauce, Creole seasoning, paprika, salt, and bay leaves.

Stir well and cover partially.

Reduce the heat and simmer for 45 minutes. Stir occasionally.

Add the okra and gumbo filé and stir.

Cook for about 10 minutes, stirring occasionally.

Serve over brown rice.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 274 Calories from Fat 68
% Daily Value
Total Fat 7.5g 11%
    Saturated Fat 2g 9%
    Monounsaturated Fat 3.5g
    Trans Fat 0g
Cholesterol 108mg 37%
Sodium 490mg 20%
Total Carbohydrates 26g 9%
    Dietary Fiber 7g 28%
    Sugars 5g
Protein 27g
Vitamin A 35% Vitamin C 100%
Calcium 15% Iron 15%
Vitamin K 83mcg Potassium 956mg