Healthy Okra Gumbo

There’s something comforting about a pot of gumbo simmering on the stove. Growing up, I’d watch my neighbor’s grandma make it on Sunday afternoons, and the smell would drift through our entire street. These days, I make okra gumbo in my own kitchen, and it’s become one of those dishes that brings everyone to the table without me having to call twice. The best part? Once you get the roux right (don’t worry, I’ll walk you through it), the rest is just a matter of letting all those good flavors come together. I’ve simplified the process over the years, but I never skip the steps that matter – because when it comes to gumbo, taking your time is what makes it good.

What Kind of Okra Should I Use?

Fresh okra is your best bet for gumbo, and you’ll want to look for pods that are bright green and about 2-4 inches long – anything bigger can be tough and woody. When you’re shopping, give the pods a gentle squeeze – they should feel firm but not hard, and avoid any that feel soft or have brown spots. If fresh okra isn’t available, frozen okra can work in a pinch, though it might release a bit more liquid into your gumbo. Just make sure to slice your okra into even pieces about 1/2 inch thick, and don’t worry if it feels a bit slimy when you cut it – that’s totally normal and will actually help thicken your gumbo.

Options for Substitutions

Let’s talk about what you can swap in this gumbo recipe while keeping that authentic flavor:

• Tasso ham/Andouille: If you can’t find tasso ham or andouille sausage, try using smoked ham or kielbasa sausage. The key is to use something smoky to maintain that classic gumbo taste.
• Fresh okra: While fresh okra is best, frozen okra works well too. Just don’t skip it – okra is essential for authentic gumbo as it helps thicken the sauce and adds traditional flavor.
• Chicken thighs: You can use chicken breast, but thighs give more flavor. Turkey or duck would also work well here.
• Cajun spice mix: Out of Cajun seasoning? Mix paprika, garlic powder, black pepper, oregano, and cayenne for a quick homemade version.
• The Holy Trinity: Bell pepper, onion, and celery (known as the Holy Trinity) are important, but you can adjust the amounts based on what you have. Green bell peppers are traditional, but red or yellow work too.
• Oil for roux: Vegetable or peanut oil work best for making roux, but canola oil is fine too. Don’t substitute butter here – it can burn during the long cooking time needed for dark roux.

Watch Out for These Mistakes While Cooking

The foundation of any great gumbo is the roux, and rushing this crucial step can lead to a bitter or underdeveloped flavor – take your time and stir constantly for 15-20 minutes until it reaches a deep brown color like chocolate. A common mistake is adding the vegetables too early to the roux; wait until it reaches the right color, then add your trinity (onions, celery, and bell peppers) to stop the browning process and prevent burning. When it comes to okra, many cooks make the error of overcooking it, which can make your gumbo too slimy – add it during the last 10-15 minutes of cooking and keep the pods intact rather than chopping them too small. For the best flavor development, avoid the temptation to serve immediately; instead, let your gumbo simmer on low heat for at least an hour, allowing all the flavors to meld together perfectly.

What to Serve With Gumbo?

A bowl of hot gumbo practically begs for a scoop of fluffy white rice – it’s the traditional way to soak up all that rich, flavorful broth. I love serving some warm, crusty French bread on the side for extra dipping (because you won’t want to leave a single drop in the bowl!). To add some freshness to the meal, try a simple side salad with crisp iceberg lettuce and a light vinaigrette dressing. If you’re feeling extra Southern, you can’t go wrong with a side of warm cornbread or some buttery biscuits to round out this cozy meal.

Storage Instructions

Keep Fresh: Your gumbo will taste even better the next day as the flavors continue to develop! Pop it in an airtight container and keep it in the fridge for up to 4 days. Just remember to store the rice separately to prevent it from getting mushy.

Freeze: This gumbo is perfect for freezing! Let it cool completely, then transfer to freezer-safe containers or bags. It’ll keep well for up to 3 months. The okra might be a bit softer after freezing, but the flavor will still be great. Don’t forget to freeze it without the rice!

Reheat: To warm up your gumbo, simply heat it on the stovetop over medium-low heat, stirring occasionally until hot. If it seems a bit thick, you can thin it out with a splash of chicken broth. For single servings, the microwave works well too – just heat in 1-minute intervals, stirring between each.

Preparation Time	15-25 minutes
Cooking Time	75-90 minutes
Total Time	90-115 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1500-1700
• Protein: 90-100 g
• Fat: 100-110 g
• Carbohydrates: 80-90 g

Ingredients

• 1 teaspoon olive oil
• 1 pound cut chicken thighs (or chicken breast, if preferred)
• Salt and pepper as needed
• 12 ounces sliced tasso ham (or 1/4-inch sliced andouille sausage)
• 1/2 cup vegetable or peanut oil
• 1/2 cup all-purpose flour
• 1 medium chopped bell pepper
• 1 medium chopped onion
• 1 medium chopped celery stalk
• 3 cloves minced garlic
• 2 tablespoons cajun spice mix (adjust to taste)
• 6 cups chicken broth
• 3 bay leaves
• 3/4 pound sliced fresh okra
• 4 tablespoons minced parsley (plus extra for topping)
• Optional: white rice for serving

Step 1: Prepare and Cook the Chicken and Ham

Begin by heating a pan over medium heat and adding 1 teaspoon of olive oil.

Season the chicken with salt and pepper, then add it to the pan along with the tasso ham (or sliced andouille).

Cook them for a couple of minutes on each side until browned.

Remove from heat and set aside until ready to incorporate into the gumbo.

Step 2: Make the Roux

In a large pot, heat ½ cup of peanut oil over medium heat.

Add flour to the oil and stir continuously.

Cook the mixture for 20-30 minutes, stirring constantly, until the roux browns to the color of chocolate, around a dark chocolate hue.

Watch closely to prevent burning as this stage is crucial for the flavor of the gumbo.

Step 3: Cook the Vegetables

Once the roux has reached the desired color, add chopped peppers, onion, celery, and garlic to the pot.

Stir them into the roux and cook for about 5 minutes while covered, allowing the vegetables to soften and incorporate their flavors into the base.

Step 4: Combine Ingredients and Simmer

Return the cooked chicken and tasso ham (or andouille) to the pot.

Stir and cook for an additional minute to blend the flavors.

Add your preferred amount of Cajun seasoning and chicken stock.

Scrape up the brown bits from the bottom of the pot to enhance the flavor.

Add bay leaves and let the gumbo cook at medium-low heat for 1 hour to thicken.

If time permits, simmer longer for a more intense flavor profile.

Step 5: Final Ingredients and Serve

After the gumbo has thickened to your liking, stir in okra and parsley, cooking for an additional 15 minutes.

The okra will naturally help thicken the gumbo further.

Once ready, serve the gumbo into a bowl, optionally over white rice for a complete meal.

Garnish with extra parsley and red pepper flakes to taste before enjoying.