|2 servings||calories per servings 500||protein serving 14 g||carbs per serving 95 g||total fat per serving 9 g|
Gumbo is a Southern Louisiana stew with a couple of distinguishing features. First, it must contain the Cajun holy trinity: onion, celery and bell peppers. Second, it must be thickened with either a roux (a base of flour and fat), okra, or filé (dried and ground sassafras leaves). Our vegetarian version bucks tradition by replacing the usual meat and shellfish with red beans and corn, and by using ripe sweet peppers instead of the typical green bell.
|Nutrition Facts||/ Per Serving|
|Total Fat||9 g|
|Saturated Fat||1 g|
|Trans Fat||0 g|
|Total Carbohydrates||95 g|
|Dietary Fiber||11 g|
MISE EN PLACE
• Peel and dice onion.
• Dice celery.
• Discard pepper stems and seeds; dice flesh.
• Peel and mince garlic.
• Shuck corn. Cut kernels from corn; scrape milky liquid from cob.
• Slice okra.
• Slice green onion.
Place a large sauce pot over medium heat. Add 1 tablespoon cooking oil. When oil is hot, whisk in flour. Cook, whisking, until flour smells nutty, 2-3 minutes.
Add onion, celery, pepper, garlic and Cajun spice. Cook, stirring, until onion is translucent, 4-5 minutes.
• Stir in tomato paste. Cook, stirring, until tomato is fragrant, 1-2 minutes.
• Stir in 3 cups water and liquid aminos.
While gumbo cooks:
• Place a small saucepan over high heat. Add rice, 1 1/2 cups water and 1/4 teaspoon kosher salt.
• When water boils, reduce heat to medium-low. Cover, and cook until all liquid has been absorbed and rice is tender, about 15 minutes.
• Remove from heat. Set aside, covered, until ready to serve.
When gumbo mixture simmers, add beans and corn. Cook 10 minutes, stirring occasionally and scraping bottom of pot to prevent scorching.
• Stir in okra. Cook until okra is tender, 3-4 minutes.
• Remove gumbo from heat. Taste and adjust seasoning as desired with freshly ground black pepper and kosher salt.
• Fluff rice with a fork. Divide between 2 bowls.
• Spoon gumbo over rice.
• Garnish with green onion, and enjoy!
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.Learn More...