33
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.