Gumbo

Okra is simmered in a thick gravy with shrimp, chicken, and Andouille sausage until the flavors deepen into a rich, velvety gumbo.

Total carbs 14g, net carbs 12g

What is gumbo?

With origins in West Africa, and popular in New Orleans and throughout Louisiana, gumbo is okra stewed in rich gravy. There are many variations of gumbo. It can be thickened with okra, filé or roux. Additions such as chicken, sausage, seafood and tomatoes are used depending on availability and regional style - Cajun or Creole. This recipe makes a big batch, 12 servings, for a delicious one-pot meal.

Ingredients you'll need

Okra

Okra is the key ingredient in gumbo. Fresh or frozen okra both work for this dish.

The gumbo we know today originated as a stewed okra dish from West Africa. The word "gumbo" comes from the word for okra in a West African dialect. Okra was brought to the Americas from Africa during the slave trade. Because okra thrives in the hot Southern climate it became an essential part of Cajun and Creole cuisine.

Okra is a highly nutritious food. It is low in carbs and rich in magnesium, potassium, calcium, folate, fiber, antioxidants like polyphenols, and Vitamins C, A, B-6 and K. Studies even show okra to help control blood sugar levels.  

Roux

Good roux makes good gumbo. Using roux to thicken stews is a technique used in French cuisine. This is the most common thickening method used today as flour and fat are now readily available.

Roux is a 1:1 ratio of flour and fat cooked together. It is cooked low and slow to form a paste, which is the thickening base of stews and sauces. Roux forms a thick gravy when whisked and boiled together with liquid such as water, stock or milk.

You can use any cooking fat that you have on hand. Butter makes delicious blonde roux. You can also use bacon fat, lard, chicken fat, duck fat or cooking oil.

Roux can be cooked for a few minutes to form a light colored “blonde” roux. Blond roux is great as a foundation for béchamel and cheese sauces.

Roux can also be cooked longer to develop deeper and more complex flavors as it browns and becomes dark roux. Dark roux has a a rich, nutty flavor and is the foundation of good gumbo. Since it requires longer cooking time, dark roux often uses bacon fat, lard or vegetable oil, instead of butter, so that it doesn’t burn. Dark roux used in gumbo takes about 30 minutes to cook with frequent stirring. Good gumbo is a labor of love. If you are in a hurry, go with blond roux. You’ll have different results, but it will still be delicious.

What about filé?

Throughout it's history gumbo has used many different thickeners like okra. When okra wasn't in season or otherwise unavailable, then filé was used. Filé is made from dried sassafras leaves that are cured and ground into powder. Filé was a contribution of the Choctaw and other indigenous tribes in the region. However, even though sassafras trees grow feral all over North America, it is not an easy ingredient to find in a store. Therefore this recipe doesn’t call for filé powder. If filé is available where you are feel free to add it towards the end of cooking.

The holy trinity

Based on French mirepoix (onions, carrots and celery) and Spanish sofrito (onions, peppers, garlic, herbs and tomatoes), the holy trinity is a 1:1:1 ratio of onions, celery and green pepper. It is the cornerstone of flavor in gumbo. 

Shrimp

Use peeled, deveined shrimp with tails on.

Shrimp and okra are in season at the same time, which is how they came to be paired as gumbo ingredients. Shrimp is delicious in gumbo and is a dominant feature of Creole cuisine.

For delicious shrimp, it is crucial not to overcook them. Therefore, add raw shrimp to bubbling hot gumbo at the very end of cooking gumbo and just before serving. Cook shrimp until just cooked through. It only takes a few minutes. Watch the shrimp as they cook. When the shrimp become opaque and the tails turn bright red, they are ready to serve.

Andouille sausage

Andouille is a spicy Cajun sausage made of smoked pork.

Smoked meat is an ingredient that is available without refrigeration and finds its way into Southern dishes such as gumbo. This smoked sausage imparts a rich, smoky and spicy flavor to gumbo. If you use andouille sausage there is no need to use bacon, as called for by some gumbo recipes. If andouille sausage is not available, then feel free to substitute it with an approximate portion of another smoked meat like bacon, ham or kielbasa sausage.

Tomatoes (optional)

For Creole gumbo add tomato, for Cajun gumbo leave it out. I like to add tomato for a touch of acidity.

Scallions

Finely sliced scallions are a classic, savory garnish for gumbo.

Seasonings

This recipe calls for bay leaves, Tabasco sauce, salt, black pepper, paprika, garlic, oregano and thyme.

Equipment you’ll need

A large Dutch oven with a lid works best for making this dish.

Serving suggestions

Ladle gumbo over ⅓ cup rice and garnish with finely sliced scallions for a 30g carb meal.

If you are on an extremely low-carb diet, then you can skip the rice and eat it like a stew.

Make Ahead

You can store gumbo in an air-tight container for up to 3 days and up to 3 months in the freezer.

“You can learn a lot about the history of Southern food by studying a bowl of gumbo.”

Robert Moss, Serious Eats

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