Low-Fat Gumbo recipe

Looking for a gumbo recipe without all the fat? In this smart dish, create a thick roux by toasting flour in the oven, rather than cooking it in fat. The result is a creamy, spicy gumbo with a lot less fat, but all the same flavor.


¾ cup flour
2 tablespoons olive oil
1 cup chopped onions
½ cup chopped celery
½ cup chopped red bell pepper
½ cup chopped green bell pepper
2 cloves garlic, minced
1 tablespoon Cajun seasoning
1 teaspoon salt
½ teaspoon black pepper
4 cups vegetable broth
2 cups sliced okra
½ pound smoked kielbasa, sliced
1 pound peeled, deveined shrimp
½ cup chopped parsley
2 cups cooked brown rice


1. Preheat oven to 400°F. Spread flour on a baking sheet and toast in oven for 45 to 60 minutes, or until nutty brown, stirring occasionally. Sift into a bowl and set aside.

2. Heat oil in a large pot over medium. Add onions, celery, bell peppers, and garlic; cook until softened, 5 to 7 minutes, stirring. Sprinkle toasted flour into pot, a little at a time, stirring to mix. When mixed in, add Cajun seasoning, salt, and pepper; cook 30 seconds.

3. Add broth, okra, and sausage; bring to a boil, cover, and simmer 30 minutes. Add shrimp and parsley; cook 5 minutes. Serve over rice.

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Published by Starsol