healthy gumbo recipe

This healthy version of Creole-style Shrimp and Sausage Gumbo has all the flavor but way less fat than the traditional version. You'll just need to make your dry roux ahead of time. 

Shrimp and Sausage Gumbo Recipe with Dry Roux

(about 120 grams) Dry Roux (recipe below)

(355 grams) Andouille Sausage (I used Chicken Andouille)

Celery (about 3 stalks)

Green Pepper (1 medium)

Salt

tsp Pepper

tsp Smoked Paprika

tsp Garlic Powder

tsp Onion Powder

tsp Oregano

tsp Thyme

tsp Cayenne Pepper

can Diced Tomatoes

(about 1.5L) cups Seafood or shrimp stock (or Chicken

Bay leaves

Tbsp Gumbo File

Preheat oven to 350F. Line a sheet pan with parchment, if desired. Keeping 2 inches (5cm) from the edges, distribute 3 cups All-Purpose Flour. Place the pan in the preheated oven, and using a bench scraper or knife, break up the flour, as it becomes compacted in the dry oven, every 30 minutes and stir around. Maintain the two-inch margin to prevent burning.

Between 1 1/2 and 2 1/2 hours, the flour will be the the color of a light caramel, or possibly beach sand, kind of a medium tan. Remove and cool

Sift 1 cup of the dry roux into a bowl to use for the gumbo, and reserve the rest for other purposes.

Make the Dry Roux:

Prepare the ingredients: Slice the sausage, chop the vegetables, mix together the Smoked Paprika, garlic powder, onion powder, oregano, thyme and cayenne pepper.

Over medium heat, place a large, heavy pot, such as an enameled castiron soup pot. Pour 1 Tbsp Cooking oil, followed by the sliced andouille. Stir the andouille as it browns to be sure both sides are browned. Remove the slices to a plate.

Into the pot, pour the other tablespoon of oil, and place the chopped onion, celery and green pepper. Saute for about 2 minutes, then add salt and pepper, HALF the spice mix, and the dry roux. Stir the roux into the vegetable mix until it is evenly distributed.

Pour in the canned tomatoes, and 2 cups (480ml) of the stock. Stir (or you may need to whisk a bit), until the liquid works into the roux and it thickens. Follow with half the remaining stock, working it into distribute, then the other half of remaining stock. Add the two bay leaves.

Simmer gumbo 45 minutes. Taste after about 15 minutes and add additional spice mix, if desired. Add the shrimp and Gumbo File. Continue to simmer until shrimp are fully cooked, about 3 minutes.

Make the Gumbo:

Hi Laura, I've made my share of roux and using all sorts of fat (goose fat was my favorite), but times and diets change so this is a great idea.  I've made dry roux for making gravies and such, but never thought of making gumbo with it.  
I had to laugh, as I too didn't know you could buy dry roux.  Here in Sweden it's called redning and few Swedish kitchen are without it.  I'll be trying your gumbo, but mine will have to have some okra in it...

Looks delicious Laura. Lynne and I are huge seafood fans so this would go down well in our house. Also I haven't made a Gumbo in ages and I love your healthier version! Thanks!

Ah, I see that we are both channeling the gumbo vibes lately!  I remember seeing dry roux on store shelves back when I lived in Louisiana, but I haven't seen it since.  I had no idea you could make your own version!  What a cool concept!  You know how much I love my Cajun/Creole food, so you know I need to try making my own dry roux now.  Roux can be a real pain to make with all that stirring...and, yes, the calories, too.  This gumbo sounds quite tasty, Laura!

Looks sooo hearty and delicious, Laura. I've never done a dry roux! I've got to give it a try. I love the sausage and shrimp combo!

I've never had Gumbo, but it looks utterly delicious and comforting! Now, I'm not against butter (one of my favourite ingredients), flour, and Roux. But if there's a possibility to make a healthy version without having to sacrifice the flavour profile, I'm in! Needless to say, the combination of shrimp and sausage is lovely.

Never heard of baking the roux -- so thanks for sharing! My hubby and I love gumbo, and now I'm craving it! Such a hearty and delicious meal :)

This homemade slow cooker gumbo soup features chicken, Andouille sausage, okra, and lots of fresh veggies!

Crockpot Chicken Gumbo Recipe

olive oil

chicken thighs

onion,

rosemary

chicken broth

sausage

okra

celery

green bell peppers

brown rice

sage

garlic,

dry thyme

salt

gumbo file

Tabasco

Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned 2 to 4 minutes per side. Transfer the chicken to the insert of a large slow cooker.

Hand crush tomatoes into the slow cooker and add any remaining liquid from the can. Add onion, rosemary, broth, sausage, okra, celery, peppers, rice, sage, garlic, thyme and salt in the insert of the slow cooker.

Turn to low heat for 8 hours or 4 hours on high. Allow the gumbo to cook, covered and undisturbed until the timer goes off. Remove rosemary sprig and stir in gumbo file. Ladle into bowls and serve with Tabasco.

I made this for my family. It was very bitter. It did not have enough, salt, fat or any sweetness. Too much rosemary, sage and thyme I think. Disappointing for the amount of time spent preparing. 

Made with green beans, and it was amazing! 
Cooked in my insta pot for 18 minutes!
I did not use any okra file or cornstarch, it was still tasty. Plenty leftover for the next day. 

This looks amazing! Making it soon. Could I use a rotisserie chicken instead and would I add that at the end? Also could I just add creole seasoning instead of the individual spices?

Sooooo simple and so good. I used the slow cooker on my instant pot so I could brown the chicken there and not dirty another pan.  I dumped some of the broth in first so I could deglaze the bottom before putting everything else in.   I also added 2 tsp of no salt Cajun seasoning.

LOVE this one and will be putting it into my meal rotation. Thanks!

https://mediavine-res.cloudinary.com/video/upload/t_original/v1569001580/rq1dothfwu5wyjzvkngv.mp4

Slow Cooker Gumbo with chicken, andouille and okra. It's an easy make-ahead meal the whole family will love!

Top 2 healthy gumbo recipe recipes from across the web

The most viewed healthy gumbo recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Shrimp and Sausage Gumbo Recipe wit...

Crockpot Chicken Gumbo Recipe

Top 2 healthy gumbo recipe recipes from across the web

The most viewed healthy gumbo recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Shrimp and Sausage Gumbo Recipe wit...

Crockpot Chicken Gumbo Recipe

The most viewed healthy gumbo recipe recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine