INGREDIENTS (SERVES 4-6) For the roux: • 3 Tbsp olive oil (or avocado oil) • 3 Tbsp whole wheat flour For the gumbo: • 1 medium onion, diced • 1 green bell pepper, diced • 2 celery stalks, diced • 4 garlic cloves, minced • 1 medium tomato, diced (or 1 cup no-salt-added diced tomatoes) • 1 small red bell pepper, sliced • 1–2 small chili peppers, sliced (optional, for heat) • 4 cups low-sodium seafood or vegetable broth • 1 tsp smoked paprika • 1 tsp dried thyme • 1 tsp oregano • 2 bay leaves • ½ tsp cayenne pepper (optional) • Freshly ground black pepper, to taste • 1 lb shrimp, peeled and deveined • ½ lb crab meat or scallops (optional, for variety) • 1 cup okra, sliced • 2 Tbsp fresh parsley, chopped • Juice of ½ lemon To serve: • 4 cups cooked brown rice (or longgrain white rice) HEART HEALTHY RECIPE SEAFOOD GUMBO This lighter version of classic gumbo keeps all the deep, rich flavors of Louisiana cooking while focusing on heart-healthy ingredients. By swapping butter for olive oil, using less sodium, and filling the pot with nutrient-rich seafood and vegetables, this gumbo delivers comfort without compromise. Serve it over brown or white rice for a wholesome, satisfying meal. INSTRUCTIONS: Make the roux: In a large heavy-bottomed pot, heat the olive oil over medium heat. Whisk in the flour and stir continuously until it turns a deep golden brown, about 8–10 minutes. Be careful not to burn. Cook the vegetables: Add the onion, green bell pepper, celery, and garlic to the roux. Sauté until softened, about 5 minutes. Stir in the diced tomato and red bell pepper and chili peppers if using. Build the base: Pour in the broth. Add smoked paprika, thyme, oregano, bay leaves, cayenne pepper if using, and black pepper. Bring to a gentle boil, then reduce heat and simmer for 20 minutes. Add seafood and okra: Stir in the shrimp, crab or scallops if using, and okra. Simmer for 5–7 minutes, just until the seafood is cooked through. Finish with freshness: Remove bay leaves. Stir in parsley and lemon juice. Taste and adjust seasoning with more pepper or a pinch of cayenne, if desired. Serve: Spoon gumbo over warm rice. Garnish with parsley and chili flakes for a vibrant finish. 2025 Fall/Winter 24
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