Okra gumbo

Chef: Richard Fletcher

Ethnic: American
Main Ingredient: okra
Categories: Vegetables
Meal Type: Dinner
Food Type: Vegetarian
Level:Easy
Servings: 4
Prep Time:10 minutes
Cook Time:20 minutes

I love creole food. Okra gumbo is made in many different ways. Here’s a quick and tasty version of this classic dish.
 
  • 1 tablespoon olive oil
  • 1 medium onion
  • 3 cloves garlic
  • 1 cup green peppers
  • 2 cups okra
  • 1 1/2 cups tomato sauce
  • dash of salt
  • 1 teaspoon white pepper
  • 1/2 teaspoon gumbo file
  • 1 tablespoon bay leaf
  • 2 tablespoons butter
  • 1/6 cup whole wheat flour

Recipe

Heat up pan. Add olive oil to pan. When oil is hot add the onion, garlic and green pepper. Sauté until the onions and green peppers are done. Add the tomato sauce, salt, pepper, file and bay leaves. Bring to boil and simmer for 20 minutes.
Make roux
Melt butter in skillet. When the butter is melted add the whole wheat flour and stir with a whisk until you can smell the whole wheat flour. Add to the okra mixture and simmer for another 5 minutes.
 Serve with rice.


Nutritional information
Nutrition Facts
Serving Size 1 Okra gumbo
Servings Per Batch 4
Amount Per Serving
Calories166 Calories from Fat 2
% Daily Value *
Total Fat 10g15%
Saturated Fat 4g21%
Monounsaturated Fat 4g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 16g5%
Sodium 54mg2%
Potassium 500mg14%
Total Carbohydrate 19g6%
Dietary Fiber 4g 17%
Sugars 6g
Protein 4g 8%
Vitamin A 16%
Vitamin C 74%
Calcium 8%
Iron 2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.