Here’s a great recipe often consumed in the cooler winter months, especially in Louisiana. What a way to kick off Mardi Gras.
The classic gumbo (a spicy, hearty stew) needs a few changes to make it Zone favorable. It’s usually thickened with a roux (equal parts of flour and fat) and served with rice (see what I mean). Here we’ve thickened the gumbo with okra and filé powder (optional) and used a more favorable high-density carbohydrate – black beans in place of the rice.
2 4 block portions
Adapted from “Zone Meals in Seconds"
2 low-fat spicy turkey sausages (andouille), sliced
2/3 teaspoon olive oil
2 cups okra
1 1/2 cups onions, diced
3 cloves garlic, minced
2 peppers, red, yellow, chopped
1 cup celery, chopped
2 cups fish stock canned or bouillon cube (can substitute chicken stock)
1 1/2 cups canned plum tomatoes, drained, chopped
1 teaspoon ground cumin
2 teaspoons chili powder
1 sprig thyme
1 bay leaf
2 teaspoons Old Bay seasoning (optional)
1/2 cup canned black beans (rinsed/drained)
3 ounces cooked shrimp
1 tablespoon filé powder (optional)
2 scallions chopped
In a large enameled pot or Dutch oven sauté sausages over medium heat until brown. Remove to a plate lined with a paper towel. Add olive oil to the same pot. Add okra and sauté until just starting to lightly brown. Add onions, garlic, peppers, and celery and continue to cook until slightly soft. Add fish or chicken stock, tomatoes, cumin, chili powder, thyme, bay leaf, Old Bay seasoning (optional) and black beans and simmer for 20-25 minutes. Add in the sausage and cooked shrimp and simmer for another 5 minutes.