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 celebration of flavors, combining the smokiness of pork sausage with the freshness of shrimp and the unique texture of okra. Perfect for a cozy family dinner or a gathering with friends, this recipe serves six and is sure to impress with its bold taste and satisfying warmth.

What makes this gumbo truly special is the slow-cooked depth of flavor that develops over time. As the ingredients meld together in the slow cooker, you'll be treated to an aromatic experience that fills your kitchen with enticing scents. The roux, a classic base for gumbo, is expertly crafted to achieve a beautiful reddish-brown color, adding a rich, nutty flavor that elevates the entire dish.

With a preparation time of just 470 minutes, this recipe allows you to set it and forget it, making it an ideal choice for busy days. Serve it over fluffy white rice, and you have a complete meal that is both comforting and satisfying. Whether you're a seasoned cook or a novice in the kitchen, this Bayou Gumbo is a delightful way to explore the flavors of the South. Get ready to savor every spoonful of this delicious main course!

Ingredients

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

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%