Crab and Vegetable Gumbo

Health score
20%
Crab and Vegetable Gumbo
45 min.
4
343kcal

Suggestions


Indulge in the rich flavors of the South with this Crab and Vegetable Gumbo, a dish that masterfully combines the sweetness of crab with a medley of vibrant vegetables. Perfectly suited for lunch or dinner, this gumbo is not only a hearty main course but also a comforting reminder of homestyle cooking. With a delightful balance of spices, including ground cumin and a touch of ground red pepper, each spoonful is a flavor-packed experience that will warm your soul.

This recipe is quick and efficient, ready in just 45 minutes, making it ideal for busy weeknights. The use of frozen gumbo-blend vegetables ensures that you can whip up this delicious meal any time, without compromising on taste or nutrition. Packed with the goodness of fresh ingredients and the rich protein found in crab meat, this dish certainly doesn’t skimp on health benefits while keeping calories in check at approximately 343 kcal per serving.

Imagine serving this delectable gumbo over a bed of fluffy, hot cooked long-grain white rice that soaks up those wonderful broth flavors, creating a beautiful harmony on your plate. Whether you’re feeding the family, entertaining guests, or simply treating yourself, this Crab and Vegetable Gumbo is sure to impress. Dive into this culinary adventure, and discover why this dish is a beloved classic!

Ingredients

  • 0.5 teaspoon pepper black
  • tablespoons butter 
  • 0.3 cup carrots chopped
  •  celery stalk sliced
  • cups rice long-grain white hot cooked
  • ounce crab claw meat 
  • tablespoons flour all-purpose
  • 0.3 teaspoon garlic powder 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper red
  • 16 ounce gumbo-blend vegetables frozen
  • 0.5 teaspoon kosher salt 
  • cups lower-sodium chicken broth fat-free
  • cup onion chopped
  • cup water 

Equipment

  • dutch oven

Directions

  1. Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned.
  2. Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.
  3. Increase heat to medium-high.
  4. Add chicken broth and vegetable blend.
  5. Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes.
  6. Add crab, and simmer for 2 minutes.
  7. Serve over rice.

Nutrition Facts

Calories343kcal
Protein22.24%
Fat25.44%
Carbs52.32%

Properties

Glycemic Index
114.71
Glycemic Load
32.05
Inflammation Score
-10
Nutrition Score
24.186521685642%

Flavonoids

Apigenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.02mg
Quercetin
8.15mg

Nutrients percent of daily need

Calories:342.83kcal
17.14%
Fat:9.88g
15.2%
Saturated Fat:5.66g
35.39%
Carbohydrates:45.72g
15.24%
Net Carbohydrates:39.6g
14.4%
Sugar:2.31g
2.57%
Cholesterol:46.39mg
15.46%
Sodium:1119.74mg
48.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.43g
38.86%
Vitamin A:7930.19IU
158.6%
Vitamin B12:5.12µg
85.35%
Selenium:28.7µg
41%
Manganese:0.81mg
40.53%
Copper:0.73mg
36.3%
Zinc:4.43mg
29.57%
Phosphorus:250.34mg
25.03%
Fiber:6.12g
24.49%
Vitamin C:19.6mg
23.75%
Potassium:740.51mg
21.16%
Folate:77.79µg
19.45%
Magnesium:73.37mg
18.34%
Vitamin B6:0.34mg
17.19%
Vitamin B1:0.24mg
15.84%
Vitamin B3:2.78mg
13.89%
Iron:2.09mg
11.59%
Vitamin B2:0.17mg
10.27%
Calcium:84.44mg
8.44%
Vitamin B5:0.81mg
8.05%
Vitamin K:3.23µg
3.08%
Vitamin E:0.45mg
2.97%
Source:My Recipes