MAKES: 8 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes
Spicy, smoky gumbo is the official dish of the state of Louisiana, where it’s usually served over rice. Replace the starchy rice with cauliflower (shown here), and you’ve got a big pot of low-carb comfort food at its finest.
1/4 cup (55 g/1.9 oz) ghee or other healthy cooking fat
1 medium (110 g/3.9 oz) yellow onion, chopped
4 cloves garlic, minced
1 medium (120 g/4.2 oz) green bell pepper, sliced
2 large (128 g/4.5 oz) celery stalks, sliced
14.1 ounces (400 g) canned chopped tomatoes
4 cups (980 ml) fish stock or chicken stock
1 teaspoon dried thyme
1 teaspoon oregano
1 teaspoon ancho chile powder or smoked paprika
1/4 teaspoon cayenne pepper
14.1 ounces (400 g) okra, trimmed and roughly chopped, or chopped frozen okra
1.1 pounds (500 g) Andouille sausages, Mexican chorizo sausages, or kielbasa, cut into 1-inch (2.5-cm) slices
11/2 pounds (680 g) raw shrimp, peeled
Salt and pepper
Freshly chopped parsley, chives, or spring onions for garnish
Grease a large heavy-based saucepan or Dutch oven with the ghee. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, green pepper, and celery. Cook for 2 minutes, then add the tomatoes, stock, thyme, oregano, ancho powder, cayenne pepper, okra, and Andouille sausage. Bring to a boil, reduce the heat, and simmer, uncovered, for 25 to 30 minutes, or until the okra is tender and the gumbo has slightly thickened.
Add the shrimp and cook for 2 to 3 more minutes and then take off the heat. Season with salt and pepper to taste and garnish with fresh herbs. Serve immediately on its own, with Cauliflower Rice, or with Sourdough Keto Buns. To store, let it cool, and refrigerate for up to 4 days or freeze for up to 3 months.
TIP: If you have any leftover shrimp shells, use them to make a batch of seafood stock! Not a fan of shrimp? Swap them for sliced chicken thighs!
NUTRITION FACTS PER SERVING:
Total carbs: 11.2 g / Fiber: 3.9 g / Net carbs: 7.3 g / Protein: 26.6 g / Fat: 22.6 g / Energy: 349 kcal
Macronutrient ratio: Calories from carbs (9%), protein (31%), fat (60%)