Bayou Gumbo

Dairy Free
Health score
12%
Bayou Gumbo
470 min.
6
449kcal

Suggestions


Welcome to the vibrant world of Bayou Gumbo, a dish that captures the essence of Louisiana's rich culinary heritage! This hearty, dairy-free gumbo is a delightful blend of flavors and textures, making it the perfect choice for a comforting lunch or dinner. With its smoky pork sausage, tender okra, and succulent shrimp, each spoonful transports you to the lively streets of New Orleans, where the aroma of spices fills the air.

What sets this gumbo apart is its unique roux, a mixture of flour and oil that is cooked to a beautiful reddish-brown color, adding depth and richness to the dish. The combination of fresh vegetables, including bell peppers and onions, along with a kick of cayenne pepper, creates a symphony of flavors that dance on your palate. Plus, it's easy to prepare in a slow cooker, allowing you to set it and forget it while you go about your day.

With a generous serving size that feeds six, this gumbo is perfect for family gatherings or cozy nights in. Not only is it satisfying and delicious, but it also boasts a balanced caloric breakdown, making it a wholesome choice for any meal. So gather your ingredients, embrace the spirit of the bayou, and get ready to enjoy a bowl of this mouthwatering Bayou Gumbo that will leave everyone asking for seconds!

Ingredients

  • tablespoons flour all-purpose
  • tablespoons vegetable oil 
  • 0.5 pound pork sausage smoked cut into 1/2-inch slices
  • cups okra frozen
  • cup onion chopped
  • 1.5 cups bell pepper green chopped
  • cloves garlic finely chopped
  • 0.3 teaspoon ground pepper red (cayenne)
  • 0.3 teaspoon pepper 
  • 14.5 ounces tomatoes diced undrained canned
  • 1.5 cups rice long-grain white uncooked
  • cups water 
  • 12 ounces shrimp frozen deveined rinsed cooked peeled

Equipment

  • sauce pan
  • slow cooker

Directions

  1. Mix flour and oil in 1-quart heavy saucepan. Cook over medium-high heat 5 minutes, stirring constantly; reduce heat to medium. Cook about 10 minutes, stirring constantly, until mixture turns reddish brown.
  2. Place flour-oil mixture in 3 1/2- to 4-quart slow cooker. Stir in remaining ingredients except rice, water and shrimp.
  3. Cover and cook on low heat setting 7 to 9 hours or until okra is tender.
  4. About 25 minutes before serving, cook rice in 3 cups water as directed on package. Meanwhile, stir shrimp into gumbo. Cover and cook on low heat setting 20 minutes.
  5. Serve gumbo over rice.

Nutrition Facts

Calories449kcal
Protein20.18%
Fat35.47%
Carbs44.35%

Properties

Glycemic Index
54.53
Glycemic Load
25.6
Inflammation Score
-7
Nutrition Score
17.959565152293%

Flavonoids

Apigenin
0.01mg
Luteolin
1.77mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.05mg
Quercetin
13.6mg

Nutrients percent of daily need

Calories:449.15kcal
22.46%
Fat:17.73g
27.27%
Saturated Fat:4.57g
28.55%
Carbohydrates:49.88g
16.63%
Net Carbohydrates:46.26g
16.82%
Sugar:4.24g
4.71%
Cholesterol:118.5mg
39.5%
Sodium:418.96mg
18.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.69g
45.38%
Vitamin C:46.76mg
56.67%
Manganese:0.98mg
49.1%
Phosphorus:280.81mg
28.08%
Vitamin K:28.23µg
26.88%
Copper:0.5mg
24.86%
Vitamin B6:0.48mg
23.86%
Vitamin B1:0.3mg
20.01%
Vitamin B3:3.79mg
18.94%
Potassium:642.02mg
18.34%
Magnesium:72.28mg
18.07%
Zinc:2.53mg
16.84%
Fiber:3.62g
14.46%
Iron:2.35mg
13.08%
Selenium:8.91µg
12.74%
Calcium:118.39mg
11.84%
Folate:45.36µg
11.34%
Vitamin A:520.8IU
10.42%
Vitamin B5:0.98mg
9.81%
Vitamin B2:0.17mg
9.72%
Vitamin E:1.41mg
9.38%
Vitamin B12:0.32µg
5.35%
Vitamin D:0.49µg
3.28%