Healthy Seafood Gumbo
It's all about the roux! 😋
Who else is a gumbo fan? ✋
Get this - Cassava flour works PERFECT in lieu of all-purpose for a gluten-free roux WIN!
WOW. This recipe by 40Aprons tastes authentic and bursting with flavor, but GOOD for you too!
Our personal mods:
✔️Avocado oil instead of bacon drippings
✔️I personally left out the chicken sausage & just had shrimp. It was still delicious.
✔️Veg broth instead of beef
✔️Omitted crabmeat as we weren't able to get any, but would be next level if added. 😋 Next time!
✔️The biggest mod was using an Instant Pot. There’s no shortcut for a roux, but we used the Instant Pot to shorten cooking time.
Man, I LOVE okra! Anyone else a fan? 🤤
Check out the original recipe at 40Aprons!
Healthy Seafood Gumbo
Ingredients:
1/3 cup avocado oil
1/2 cup cassava flour
2 celery stalks, roughly chopped
1 onion, roughly chopped
2 red bell peppers, seeded and roughly chopped
3 clove garlic
3 Andouille sausage links, sliced (I used Bilinski's Sausage Organic Cajun-Style Andouille Chicken Sausage for the family)
4 cups chicken bone broth
2 cups water
1 tbsp coconut aminos
1 tsp salt
1 tbsp Louisiana hot sauce (I omitted for the kids.)
1 tsp cajun seasoning blend
2 bay leaves
1/4 tsp dried thyme leaves
1 14.5oz can diced tomatoes in juice
2 tsp gumbo file powder
1 tbsp avocado oil
1 10oz package frozen cut okra
1 tbsp white vinegar
8oz lump crabmeat (Unfortunately, I didn’t have any.)
1 1/2 pounds uncooked frozen medium shrimp, peeled and deveined
Instructions:
Heat avocado oil in an Instant Pot using the Saute function. Sprinkle in cassava flour slowly while whisking into a smooth paste. Whisk the paste constantly until it turns a deep amber color. The longer you go (without burning the mixture) the better. This roux is what gives the final dish it’s deep flavor.
While your roux is cooking, add the celery, onion, bell pepper, and garlic to a food processor and pulse a few times until finely chopped.
When roux is ready, stir in the mixture from the food processor along with 1 cup water and the andouille sausage, if using. Simmer over medium heat and until the vegetables are softened. Add remaining water as needed to prevent the mixture from burning.
Heat the chicken bone broth to a boil in a medium saucepan. Pour the hot broth into the Instant Pot and stir to combine. Add coconut aminos, salt, hot sauce (if using), cajun seasoning, bay leaves, dried thyme, diced tomatoes, and 1 tsp of the file powder. Put the lid on and steam on High Pressure for 3 minutes.
While the Instant Pot is on, heat the 1 tbsp avocado oil a saucepan. Add the thawed okra and vinegar and cook over medium heat until sticky and softened, about 15 minutes. [Note: Next time I may try to just soak the okra in vinegar as I heat the broth, drain and then add to the Instant Pot with the seasonings and tomatoes. Who can’t use an extra 15 minutes?!]
When the Instant Pot is done, vent and open. Stir in the okra mixture, crabmeat and frozen shrimp. Put the lid back on and cook for 1 minute on High Pressure.
When the Instant Pot beeps, let it naturally release pressure for 10 minutes. Vent the remaining steam, if needed.
Stir in the remaining 1 teaspoon of file powder.
Serve over rice or cauliflower rice.
Enjoy! 😋
With much ❤️,
Dr. Narayan
