Okra Gumbo
If you're new to cooking with okra, gumbo is a great recipe to start with! Packed with late summer/early fall produce, this flavorful stew will turn you into an okra lover! Ingredients with an asterisk (*) are available seasonally right here in North Iowa! Click on select ingredients to find them nearby or stop by your local farmer's market.
Servings: 6
Calories: 134kcal
Equipment
- Kitchen Knife
- Large Pot
Ingredients
- 3 tbsp olive oil
- 3 tbsp vegetable oil
- ¼ cup flour
- 1 onion* medium yellow, chopped
- 1 tsp salt
- 3 cloves garlic* minced
- 2 ribs celery* sliced thin
- 1½ cups bell pepper* red, diced
- 2½ cups tomatoes* chopped
- black pepper to taste
- 2 bay leaves
- 2 tsp paprika
- 8 sprigs thyme* plus more for garnish
- 2½ cups vegetable broth
- 2 cups okra* sliced
- 1 can kidney beans drained
- 1 can chickpeas drained
- 1 tbsp lemon juice
Instructions
- Add the oil to a large pot over medium heat. Once hot, sprinkle in the flour. Use a wooden spatula to stir consistently for 3-4 minutes, until toasted brown in color.
- Add onions and salt, cooking for 5 minutes. Add the garlic and cook for 30 seconds.
- Add the celery, peppers, and tomatoes and cook for about 10 minutes. Season with black pepper, bay leaves, smoked paprika, and thyme, mixing well.
- Add in the broth, stirring constantly. Add the okra and beans, and bring to a boil. Reduce to a simmer, and cook for 40-50 minutes until the stew is thick and the okra tender. Add lemon juice and remove the bay leaves and thyme stems. Serve with rice or bread and garnish with a sprig of thyme.
Video
Nutrition
Calories: 134kcal | Carbohydrates: 16g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 798mg | Potassium: 414mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2308IU | Vitamin C: 71mg | Calcium: 56mg | Iron: 1mg