[Food Tip: Gumbo, a Southern regional dish, is a thick stew with a spicy Creole tomato base that typically includes fish, foul, sausage, or a combination of the three. Okra, a vegetable often used in gumbos due to its delicate flavor and natural thickening ability, gives this stew its distinctive thick base.]
This gumbo is thick enough to serve over hot, fluffy couscous. Serve with steamed broccoli or Petite Peas with Shiitake Mushrooms.
2 tablespoons olive oil
1 medium-sized onion, diced
1/4 cup celery, diced
1/2 cup green bell pepper, diced
2 tablespoons all-purpose flour
3 (14-ounce) cans stewed tomatoes, chopped
1 (8-ounce) bottle clam juice
2 cups frozen okra, sliced
2 bay leaves
1 1/2 teaspoons dried thyme
1 1/2 teaspoons Cajun’s Choice, Creole seasoning
1 teaspoon paprika (regular or smoked)
3/4 pound uncooked medium-sized shrimp, peeled and deveined
salt and pepper
1/4 cup fresh parsley, minced
4 cups cooked couscous (prepared according to directions on package)
1) In a large soup pot or Dutch oven, heat oil over medium heat. Add onions, celery, and peppers. Cook until tender, about 5 to 7 minutes. Cover pot to help sweat the vegetables.
2) Blend in flour and stir to thoroughly coat vegetables. Cook, stirring frequently for 1 to 2 minutes until flour is golden brown.
3) Add remaining ingredients, except shrimp and parsley. Bring ingredients to a boil, cover, and reduce heat to low. Simmer for 15 minutes, stirring frequently. Uncover pot and cook until base thickens, about 2 to 5 minutes.
4) Add shrimp and simmer until cooked through, approximately 3 minutes. If base is too thick, add any of the following: water, tomato juice, or clam juice. Season with salt and pepper to taste.
Serve gumbo in soup bowls over small mound of couscous. Sprinkle with parsley. Makes 6 servings.
Nutritional Analysis per serving: 346 Calories; 16 percent fat (6.1 grams); 1 gram saturated fat; 23 percent protein; 61 percent carbohydrate; 9 grams fiber.