Okra gumbo
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Rating: 0.0 / 5
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Ingredients
- 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
Instructions
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.
Comments
I love creole food. Okra gumbo is made in many different ways. Here’s a quick and tasty version of this classic dish.
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 10g | 15% |
| Saturated Fat 4g | 21% |
| Monounsaturated Fat 4g | |
| Polyunsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 16g | 5% |
| Sodium 54mg | 2% |
| Potassium 500mg | 14% |
| Total Carbohydrate 19g | 6% |
| 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. | |
Nutrition Visualization
Macronutrient Breakdown
% Daily Value
Nutrition Facts (per serving)
| Calories | 154 kcal | 8% DV |
| Protein | 4.9g | 10% DV |
| Total Fat | 7.8g | 10% DV |
| Carbohydrates | 19.6g | 7% DV |
| Fiber | 4.5g | 16% DV |
| Sugar | 5.8g | 12% DV |
| Sodium | 27mg | 1% DV |
* Percent Daily Values are based on a 2000 calorie diet
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