I love making stews this time of year! It’s real comfort food and, unlike most comfort food, it can be very healthy as well. This is some mighty tasty gumbo! Plus, it is an excuse to eat okra — one of the healthier vegetables. Okra is rich in fiber, vitamin A, folates, vitamin C and vitamin K. How nice to be able to put it the crockpot before leaving the house for the day and coming home from work to have gumbo ready to eat! This is also a great option for vegetarians because it’s sans sausage. If you want to add meat, I recommend chicken thighs. Likewise, you could use chicken broth or stock in place of water. You can make it as spicy as you want.
Makes: 4 quarts
Prep Time: 20-25 minutes
Cooking Time: 8-9 hours
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4 Tbsp extra virgin olive oil |
2 large bay leaves |
| 4 Tbsp gluten-free flour | 6 celery ribs, chopped |
| 1 lb wild, peeled, deveined shrimp | 1 can diced tomatoes, undrained or two medium, fresh tomatoes, diced |
| 12-16 oz. pkg frozen crawfish (optional) | 4 cups fish stock or filtered water |
| 1 pint drained oysters | 1/4 tsp thyme |
| 1 lb lump crabmeat | 2-3 tsp ceyenne pepper |
| 2 cups frozen, cut okra | 2 Tbsp file (sassafras) |
| 1 medium onion, chopped | 1 1/2 cups uncooked basmati or brown rice |
| 2 medium bell peppers, chopped | 3 cups filtered water for rice |
|
3 garlic cloves, chopped |
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To Make Roux:
In a small saucepan combine flour and oil; mix well. Cook stirring constantly over medium high heat for 5 minutes. Reduce heat to medium; cook stirring constantly approximately 10 minutes or until mixture turns reddish brown. The key is to stir constantly – do not walk away from it!
To Make Gumbo:
Place flour oil mixture in 4 quart Crockpot. Stir in okra, onion, bell pepper, celery, garlic, file, ceyenne, thyme, bay leaves, tomatoes, and fish stock/water. Cover and cook on low for 7 – 8 hours. Add crabmeat, shrimp and/or crawfish, and oysters to the Crockpot. Cover and cook on low for an additional 60 minutes.
To Make Rice:
Put water for rice in a saucepan and bring to boil. Add rice and reduce to simmer for 20 minutes or until tender, stirring occasionally.
Serve Gumbo over rice
