About this recipe: A bowl of steaming gumbo – a thick and spicy cross between a soup and a stew, full of peppers, tomatoes, okra, herbs and prawns – brings you all the good tastes of the Louisiana bayou. Serve with steamed rice or crusty bread so you can enjoy all the sauce.
Try a Jamaican-style gumbo. Instead of lean bacon, use 75 g (2½ oz) lean smoked sausage such as kabanos. In step 2, add 1 tsp chopped fresh root ginger, ½ tsp Angostura bitters, 1 small can red kidney beans, about 200 g, drained, and 1 tbsp dark rum with the tomatoes and other ingredients. Replace half the parsley with fresh coriander. * Use a mixture of 170 g (6 oz) prawns and 170 g (6 oz) canned crab meat, adding the crab at the very end, with the final seasoning.
Okra contains a mucilaginous substance that is used to thicken the liquid in dishes such as this (the name gumbo comes from the African word for okra). The nutrient content of okra is very similar to other green vegetables in that it provides useful amounts of dietary fibre, potassium, calcium, folate and vitamin C. * Bacon is a good source of vitamin B1, which is essential for maintaining a healthy nervous system. Always choose lean varieties and be aware of the salt content.
Excellent source of niacin, vitamin B1, vitamin B6, vitamin B12, vitamin C. Good source of iron, potassium, vitamin A, vitamin E. Useful source of calcium, copper, folate, selenium, zinc.
I'm a Louisiana native. I'm not saying this is a bad recipe for a spicy stew, but it's a bold claim that this is a Louisiana gumbo. If you want the true flavors of gumbo, some things need to change: The flour and oil. This essentially makes a roux. We would use a neutral oil, and a lot more of it, along with more flour. 50/50 by volume. In this recipe, a 1/4 of oil and 1/4 cup of flour would make the right consistency. The gumbo wouldn't get super thick, because you need to cook the roux between a milk chocolate to a dark chocolate color. (a dark Cajun roux is quintessential to much of Cajun cooking) It's not burnt, just deeply toasted. If you get dark specks, the roux is burnt and needs to be thrown out. Also the longer you cook your roux, the less thickening power it has, so that's the reason to make so much of it....The french use mirepoix to flavor things (a combination of onions, carrots and celery). The Cajuns use the trinity (a combination of onion, green bell pepper and celery). So just cook the roux first before anything, then add the trinity when the roux has the right color. I would leave out the green beans and paprika. They are never in a gumbo. Bacon would make a nice addition, but I've never seen it Cajun gumbo. If we want a smokey flavor, we would use a Cajun smoked sausage down here. Also, add some cayenne pepper, a pinch or two at a time (it's a dry spice. Powdered form). Also, substitute green bell pepper for the red pepper. That's it folks - 04 May 2014