Ingredients:
- 1 -3 onion, chopped
- salt , to taste
- 1 bay leaf
- gumbo file powder (add to taste at table)
Directions:
- First you make a roux. In a heavy pot, heat the 4 tablespoons of oil and flour over medium heat. Stir constantly until the roux is the color of a copper penny (a medium roux). Do not allow to smoke or you get to start over!
- Add the onion, bell pepper, celery, and garlic. Saute until soft. Add the okra, the 2 tablespoons reserved oil, vinegar, parsley, cayenne, cumin, and bay leaf. Add the salt and pepper. Reduce heat and cook until okra is almost tender. Stir several times carefully. The mixture will get rather sticky and gummy. This is okay. After you add the other ingredients, the stickiness will help thicken the gumbo and won't be a gooey problem.
- Add the chicken broth, tomatoes, tomato paste, and the beef bouillon. Cook for 30 minutes. Add the seafood and cook over low heat for about 20 minutes. If using oysters, don't add for another 10 minutes. Serve at once over white rice. If using the file powder and/or Tabasco, add at the table for each individual's taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 371.58 Kcal (1556 kJ) | ||
| Calories from fat | 197.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.97g | 34% | |
|---|---|---|---|
| Cholesterol | 18.88mg | 6% | |
| Sodium | 3100.99mg | 129% | |
| Potassium | 961.89mg | 20% | |
| Total Carbs | 32.47g | 11% | |
| Sugars | 6.17g | 25% | |
| Dietary Fiber | 5.46g | 22% | |
| Protein | 11.12g | 22% | |
| Vitamin C | 78.2mg | 130% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 11.6mg | 65% | |
| Calcium | 160.4mg | 16% | |
| Amount Per 100 g | |||
| Calories | 67.82 Kcal (284 kJ) | ||
| Calories from fat | 36.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.01g | 34% | |
|---|---|---|---|
| Cholesterol | 3.45mg | 6% | |
| Sodium | 565.96mg | 129% | |
| Potassium | 175.56mg | 20% | |
| Total Carbs | 5.93g | 11% | |
| Sugars | 1.13g | 25% | |
| Dietary Fiber | 1g | 22% | |
| Protein | 2.03g | 22% | |
| Vitamin C | 14.3mg | 130% | |
| Vitamin A | 0.1mg | 17% | |
| Iron | 2.1mg | 65% | |
| Calcium | 29.3mg | 16% | |
* 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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