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Fleur's Gumbo

Prep Time:

15 Minutes

Cook Time:

30 Minutes

Serves:

4 Servings

About the Recipe

When Fleur East chose okra as her plant-based item of choice the southern comfort of Louisiana couldn’t be forgotten with the gut healthy version of gumbo – a one pot wonder of taste, spice and everything nice!

- Sunni Patel, PhD


Okra is a great source of insoluble fibre as well as Vitamins A, C and K.


This gumbo has the addition of kidney beans and baobab to give some extra fibre as well the holy trinity base of carrots, celery and peppers – adding plant points and other sources of prebiotic fibre from the onions and garlic.

Ingredients

  • 6 tbsp olive oil

  • 3 tbsp plain/rice flour

  • 1 red onion (diced)

  • 1 carrot (diced)

  • 2 stalks of celery (diced)

  • 1 red bell pepper (diced)

  • 1 green bell pepper (diced)

  • 1 bay leaf

  • 1 tsp minced garlic 

  • ¼ tsp ground clove powder 

  • ½ tsp black pepper

  • 1 tsp dried thyme 

  • 1 tsp dried oregano

  • ¼ tsp cayenne powder 

  • ¼ tsp clove powder

  • 1 tsp baobab powder 

  • 1 tbsp vegan worcestershire sauce

  • ½ tsp liquid smoke 

  • 1 tsp smoked paprika powder

  • 250g diced tomatoes 

  • 250g kidney beans (drained)

  • 150g swiss Chard (chopped)

  • 200g whole okra (sliced)

  • 250g mushrooms (sliced)

  • 250ml vegetable stock

  • Green mixed leaves (to serve alongside)

  • Rice (optional to serve alongside)

Preparation

Step 1


In a heavy bottomed pan, add the olive oil and flour to make a roux at a moderate heat and stir continuously until it becomes a golden/nutty brown.



Step 2


Add the onion, carrot, celery and bell pepper with the bay leaf and minced garlic and stir for a minute.



Step 3


Add all the remaining ingredients to the pot and cook on a moderate heat for 20-30 minutes until the vegetables are cooked through.



Step 4


Serve with a side salad, rice or baked okra fries.