Directions:
- Coat a large heavy-bottomed saucepan with oil and cook the onions until translucent. Add the celery, garlic, bell peppers, and okra. Add the roux and mix thoroughly to pick up all the excess oil in the pot.
- Next add the tomatoes and bring the mixture to a boil. When mixed, strain the stock and add it to the pot, mixing thoroughly to prevent lumps. Cover with lid, bring to the boil and cook for 20 minutes. Clean the shrimp and saute in a separate pan to get rid of any excess moisture. When they have turned pink add the shrimp and crab to the gumbo. Cook for 10 minutes. Lastly, add lemon slices and chopped green onions
- Roux:
- 1/2 cup flour
- Olive oil
- Combine the ingredients in a separate pan. Brown on a medium high heat until it turns light brown.
- Stock:
- 9 cups water
- Shrimp heads
- 1 stalk celery
- 1/2 lemon
- 1 bay leaf
- 3 basil leaves
- Creole seasoning (recommended: Dash)
- Salt and freshly ground black pepper
- Combine ingredients in a large heavy bottomed saucepan. Bring to the boil and simmer for 1 hour.
- Yield: 6 servings
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 372.33 Kcal (1559 kJ) | ||
| Calories from fat | 17.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.99g | 3% | |
|---|---|---|---|
| Cholesterol | 277.32mg | 92% | |
| Sodium | 972.17mg | 41% | |
| Potassium | 1022.13mg | 22% | |
| Total Carbs | 48.23g | 16% | |
| Sugars | 25.99g | 104% | |
| Dietary Fiber | 16.54g | 66% | |
| Protein | 39.15g | 78% | |
| Vitamin C | 64.9mg | 108% | |
| Vitamin A | 5.5mg | 184% | |
| Iron | 9.8mg | 54% | |
| Calcium | 306.6mg | 31% | |
| Amount Per 100 g | |||
| Calories | 63.01 Kcal (264 kJ) | ||
| Calories from fat | 3.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.34g | 3% | |
|---|---|---|---|
| Cholesterol | 46.93mg | 92% | |
| Sodium | 164.53mg | 41% | |
| Potassium | 172.99mg | 22% | |
| Total Carbs | 8.16g | 16% | |
| Sugars | 4.4g | 104% | |
| Dietary Fiber | 2.8g | 66% | |
| Protein | 6.62g | 78% | |
| Vitamin C | 11mg | 108% | |
| Vitamin A | 0.9mg | 184% | |
| Iron | 1.7mg | 54% | |
| Calcium | 51.9mg | 31% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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