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About the Dish

2 pats Butter
1 tablespoon All Purpose Flour
1 teaspoon Creole Seasoning
1 small Onion
1 stalk Celery
4 ounces Sweet Peppers
2 cloves Garlic
1 tablespoon Tomato Paste
1 packet Bragg Liquid Aminos
1/2 cup Red Beans
1 ear Corn
3/4 cup Long Grain Rice
4 ounces Okra
1/2 ounce Green Onion
Per Serving
Calories 500
Total Fat 10 g
Saturated Fat 5 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 2 g
Cholesterol 20 mg
Sodium 570 mg
Total Carbohydrates 93 g
Dietary Fiber 11 g
Sugar 11 g
Protein 14 g
Robert Lupo

With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.


Prepare your mise en place: Peel and dice onion. Dice celery. Dice pepper. Peel and mince garlic. Remove husk and silk from corn. Place base flat on cutting board, run the knife down the ear to cut kernels away from cob. Thinly slice okra. Thinly slice green onions.
Place a large saucepot on medium heat, and add butter. When butter has melted, add flour and whisk until incorporated. Cook until flour smells nutty and toasted, 2-3 minutes. This is your roux.
Add Cajun Seasoning, onion, celery, pepper and garlic. Cook, stirring continuously, until onion is translucent, 4-5 minutes.
Stir in tomato paste and cook 1-2 minutes, then stir in 3 cups water and Bragg Liquid Aminos. Slowly bring this mixture to a simmer. Add bean and corn. Cook 10 minutes more, stirring occasionally and scraping bottom of pot to prevent scorching.
While gumbo is simmering, prepare rice: In a small saucepan with a lid, combine rice, 1/4 teaspoon salt and 1 1/2 cup water. Place pot on high heat, and bring to a boil. Reduce heat to medium-low, cover pot, and cook until all liquid has been absorbed and rice is tender, about 12 minutes.
When rice is nearly finished cooking, add okra to gumbo. Cook until okra is tender, 3-4 minutes. Remove gumbo from heat, taste and adjust seasoning as desired with freshly ground pepper and salt.
Fluff rice with a fork. Divide rice between 2 plates or pasta bowls. Spoon gumbo over rice, and top with green onion. Enjoy!