Awesome Seafood Gumbo

September 13, 2015

Such a beautifully warming and satisfying dinner, this version of the Louisiana classic packs in plenty of veg and seafood. Perfect for a cool evening, this dish is full of vitamins, minerals, healthy protein and amino acids essential for health. Serve with brown rice for a low-GI supper which keeps you fuller for longer. 

Ingredients

  • 1 large carrot
  • 2 celery sticks
  • 1 red pepper
  • 1 yellow pepper
  • 1 medium onion
  • 6-8 okra
  • 1 tbsp. rice flour
  • 500ml good-quality, low-sodium chicken stock
  • 150g crayfish tails
  • 200g king prawns
  • 120g white crabmeat
  • 1 clove garlic, crushed
  • 1 tbsp. smoked paprika
  • (Optional) 2-3 kielbasa sausages

Method

Finely dice the carrot, onion, celery and peppers.GumboPrep

Add to a large saucepan or wok, heated to medium, with 2 tbsp. olive oil.

Cook, stirring occasionally, for about ten minutes until softened.

Whilst the vegetables soften, get your other ingredients ready and slice the okra and sausage (if using) into small rounds.

Once the vegetables in the pan have softened, add the rice flour and paprika and stir constantly until you have a lightly golden ‘roux’- this will only take 1-2 minutes.

Add the garlic and stir for one minute.

Add about 1/3 of the chicken stock and stir well – the sauce should thicken almost instantly.

Throw in the sausage and okra, followed by the rest of the stock.

Bubble away gently for a further 10-15 minutes until your sauce is glossy and quite thick. It should be roughly the consistency of gravy.

Add in the seafood and heat through for 3-5 minutes before serving with rice.

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