Hearty rice and okra stew with Cajun flavors.
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Nutrition per Serving
Ingredients
Estimated total cost: €6.57 · €1.10/serving
- 2 tablespoons of extra virgin olive oilEst. price €0.12–€0.25
- 2 medium sweet yellow onions, finely dicedEst. price €0.60–€1.20
- 2 medium stalks of crisp celery, cut into small cubesEst. price €0.30–€0.60
- 5 cups of pure, clear waterEst. price €0.01–€0.02
- One 16-ounce can of salt-free diced tomatoes, with their juices untouchedEst. price €0.90–€1.60
- 4 cups of petite, delicate okra, sliced into 1/2 inch roundsEst. price €3.20–€5.60
- 1 medium emerald green bell pepper, finely choppedEst. price €0.80–€1.50
- 2/3 cup of unprocessed whole grain brown rice, thoroughly rinsedEst. price €0.40–€0.75
- 2 fragrant bay leavesEst. price €0.08–€0.15
- 1 and 1/2 teaspoons of a savory, salt-free seasoning blendEst. price €0.15–€0.30
Steps
- 1Begin by warming the oil in a large soup pot over medium heat. Introduce the onions and celery into the pot, sautéing them gently until the onions achieve a golden hue.
- 2Combine water with all the ingredients except salt and pepper in a pot. Adjust the amount of red pepper flakes or cayenne according to your preference for spiciness. Heat the mixture until it reaches a simmer, then reduce the heat and let it simmer gently with the lid on. Stir occasionally and cook for approximately one hour, or until the rice is fully cooked and the vegetables have softened to your liking.
Cultural note
Gumbo is a traditional dish with roots in Louisiana Creole cuisine, influenced by African, French, Spanish, and Native American cultures. It is often served at gatherings and celebrations, showcasing the diverse culinary heritage of the region.
Seasonal note
Okra is in season during the summer months, making this dish ideal to prepare in the warmer seasons. Bell peppers and tomatoes are also typically freshest in the summer, enhancing the flavor of the gumbo.
Health note
Cajun Okra and Rice Gumbo is a nutritious dish, rich in fiber from the vegetables and whole grain brown rice. It is low in saturated fat and cholesterol, making it a heart-healthy option. The dish also provides vitamins A, C, and K, essential for immune function, skin health, and blood clotting.
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