Gumbo
Good nutritional profile
Louisiana stew with okra and seafood or meat.
Gumbo is a Louisiana stew built on a dark roux of flour and fat, simmered with stock, okra, celery, bell pepper and onion, plus shrimp, andouille sausage or chicken, and served over rice. It provides moderate protein and vegetables, while the roux and sausage add most of the fat and the sausage and seasoning add sodium. A 350 g bowl is about 385 kcal before the rice.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5g | 8.9% |
| Fat | 7g | 10.0% |
| Carbs | 5g | 1.7% |
| Simple Sugars | 1.75g | Estimate |
| Complex Carbs | 2.25g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 81g | 3.2% |
| Calories | 110 | 4.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.53 | g | 7.6% |
| Monounsaturated | 2.01 | g | 8.0% |
| Polyunsaturated | 2.74 | g | 21.1% |
| Omega-3 | 0.822 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 1.918 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.19 | mg |
| Vitamin E | 0.55 | mg |
| Selenium | 7.35 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 12.4 | mcg | 1.4% |
| vitamin B1 | 0.052 | mg | 4.3% |
| vitamin B2 | 0.059 | mg | 4.5% |
| vitamin B3 | 0.711 | mg | 4.4% |
| vitamin B6 | 0.072 | mg | 4.2% |
| vitamin B9 | 7.12 | mcg | 1.8% |
| vitamin B12 | 0.163 | mcg | 6.8% |
| vitamin C | 3.19 | mg | 3.5% |
| vitamin D | 0.103 (4 IU) | mcg | 0.7% |
| vitamin E | 0.547 | mg | 3.6% |
| vitamin K | 9.53 | mcg | 7.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.3 | mg | 2.1% |
| iron | 0.352 | mg | 2.0% |
| magnesium | 13.2 | mg | 3.3% |
| phosphorus | 55.9 | mg | 8.0% |
| potassium | 135 | mg | 5.2% |
| sodium | 322 | mg | 14.0% |
| zinc | 0.451 | mg | 4.1% |
| copper | 0.094 | mg | 10.4% |
| manganese | 0.188 | mg | 8.2% |
| selenium | 7.35 | mcg | 13.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 116 | mg | 16.6% | 123% |
| Isoleucine | 182 | mg | 13.0% | 103% |
| Leucine | 331 | mg | 12.1% | 92% |
| Lysine | 316 | mg | 15.0% | 112% |
| Methionine | 159 | mg | 15.1% | 118% |
| Phenylalanine | 331 | mg | 18.9% | 137% |
| Threonine | 162 | mg | 15.4% | 110% |
| Tryptophan | 46 | mg | 16.4% | 118% |
| Valine limiting | 204 | mg | 11.2% | 87% |
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Recipe
See full recipeIngredients
- Plain flour 120 g
- Vegetable oil 120 ml
- Onion, chopped 1
- Green bell pepper, chopped 1
- Celery stalks, chopped 2
- Garlic cloves, minced 3
- Andouille sausage, sliced 250 g
- Raw prawns, peeled 300 g
- Okra, sliced 200 g
- Chicken or seafood stock 1.5 l
- Cajun seasoning 2 tbsp
- Cooked white rice, to serve 400 g
Instructions
- 1
Make a dark roux: cook the flour and oil together in a heavy pot over medium heat, stirring constantly, for 20 to 30 minutes until it turns the colour of milk chocolate.
- 2
Add the onion, pepper and celery to the roux and cook for 5 minutes until softened, then stir in the garlic.
- 3
Brown the andouille sausage, then pour in the stock a little at a time, whisking to combine, and add the Cajun seasoning.
- 4
Simmer uncovered for about 45 minutes, stirring occasionally, then add the okra and cook a further 15 minutes.
- 5
Stir in the prawns and simmer for 5 minutes more until they are just cooked and pink.
- 6
Taste and adjust the seasoning, then ladle over bowls of hot white rice.