Gumbo Filé

Dairy Free
Health score
7%
Gumbo Filé
45 min.
9
150kcal

Suggestions


Welcome to the heart of Creole cuisine with our delightful Gumbo Filé! This rich and flavorful dish is a true celebration of Southern cooking, perfect for those who appreciate a hearty bowl of soup that warms the soul. With its origins deeply rooted in Louisiana, gumbo is a melting pot of flavors, showcasing the vibrant ingredients that the region has to offer.

Our Gumbo Filé is not only dairy-free but also packed with an array of fresh seafood, including succulent shrimp and tender crabmeat, making it a seafood lover's dream. The addition of okra adds a unique texture, while the roux, cooked to a beautiful cocoa color, provides a deep, nutty flavor that is the hallmark of a great gumbo. Each spoonful is a delightful blend of spices, with a hint of cayenne pepper to give it that perfect kick.

This recipe is designed to serve nine, making it an ideal choice for gatherings or family dinners. In just 45 minutes, you can create a dish that is not only satisfying but also a conversation starter at your table. Whether enjoyed as a starter, a snack, or a main course, Gumbo Filé is sure to impress your guests and leave them craving more. So, roll up your sleeves and get ready to dive into a bowl of this deliciously comforting gumbo!

Ingredients

  •  bay leaves 
  • 14 ounce canned tomatoes canned
  • servings ground pepper to taste
  • tablespoons celery leaves chopped
  • tablespoon filé powder (available at some specialty foods shops)
  • tablespoons flour all-purpose
  •  garlic clove with 1/2 teaspoon salt minced mashed
  • tablespoons bell pepper green finely chopped
  • 0.5 cup ham chopped
  • small rum picked over
  • pound okra rinsed trimmed sliced thin
  • 0.3 cup onion chopped
  •  parsley 
  • 0.3 cup shortening 
  • 0.8 pound shrimp shelled
  •  thyme leaves 

Equipment

  • frying pan

Directions

  1. In a kettle blanch the crabs in boiling water for 2 minutes, drain them, and let them cool until they can be handled. Discard the top shells, the aprons, the gills, the sand sacs, and the mouths and reserve the crabs.
  2. In a heavy skillet, preferably cast-iron, melt the shortening over moderately low heat, add the flour, and cook the roux, stirring constantly, for 30 minutes, or until it is the color of cocoa. Stir in the onion and cook the mixture, stirring, until the onion begins to brown.
  3. Add the okra and cook the mixture over moderate heat, stirring frequently, until the okra is golden. In a kettle bring 8 cups water to a boil, add the roux mixture, the ham, the tomatoes with the juice, the bell pepper, the garlic paste, the bay leaf, the parsley, the thyme, and the celery leaves, and simmer the mixture, stirring occasionally, for 50 minutes. Stir in the reserved crabs and simmer the gumbo for 5 minutes. Stir in the shrimp and the lump crabmeat, if used, simmer the gumbo for 5 minutes, or until the shrimp are firm, and season it with the cayenne and salt. Discard the bay leaf and serve the gumbo sprinkled with the filé powder.

Nutrition Facts

Calories150kcal
Protein29.32%
Fat44.57%
Carbs26.11%

Properties

Glycemic Index
40.89
Glycemic Load
2.88
Inflammation Score
-8
Nutrition Score
12.376956460269%

Flavonoids

Apigenin
1.53mg
Luteolin
0.19mg
Isorhamnetin
0.22mg
Kaempferol
0.05mg
Myricetin
0.11mg
Quercetin
11.54mg

Nutrients percent of daily need

Calories:150.11kcal
7.51%
Fat:7.8g
12%
Saturated Fat:2.03g
12.7%
Carbohydrates:10.28g
3.43%
Net Carbohydrates:7.02g
2.55%
Sugar:3.19g
3.55%
Cholesterol:65.68mg
21.89%
Sodium:203.28mg
8.84%
Alcohol:0.22g
100%
Alcohol %:0.17%
100%
Protein:11.54g
23.08%
Vitamin K:34.83µg
33.17%
Manganese:0.57mg
28.48%
Vitamin A:1372.55IU
27.45%
Vitamin C:20.55mg
24.91%
Phosphorus:154.1mg
15.41%
Copper:0.31mg
15.39%
Magnesium:57.37mg
14.34%
Vitamin B1:0.21mg
13.82%
Vitamin B6:0.28mg
13.79%
Potassium:469.77mg
13.42%
Fiber:3.26g
13.03%
Vitamin E:1.68mg
11.23%
Folate:44.71µg
11.18%
Calcium:89.54mg
8.95%
Vitamin B3:1.7mg
8.52%
Iron:1.49mg
8.26%
Zinc:1.19mg
7.94%
Vitamin B2:0.1mg
6.04%
Selenium:3.26µg
4.65%
Vitamin B5:0.35mg
3.5%
Source:Epicurious