Here’s my recipe for an authentic Seafood Gumbo, without meat, and not fattening.  You’ll swear you’re in New Orleans for Mardi Gras, but this won’t make you fat!  Have it anytime, and during Lent, too, as it contains no meat.  If you want a different gumbo (and there are many varieties) you can add sausages, or chicken, or diced pork.  Serve over brown rice, or as a soup.

Dr. Norris Chumley’s No-Fat Tuesday Gumbo
Serves 5 people

¼ fish bouillon, or stock
¼ cup flour
1 stalk celery
1 green pepper, cubed
1 small or medium onion, diced/cubed
2 ripe tomatoes, diced or cubed
1 small can tomato paste
2 quarts of fish stock (or seafood stock: crab-lobster-clams, preferably fresh)
1 pound okra (don’t be afraid, it wont be sticky)
2 teaspoons New Orlean’s Creole Seasonings (a equal mix of onion powder, garlic powder, oregano, thyme, basil, pepper, chili powder, paprika, celery seed and tumeric)
2 dry bay leaves (don’t eat them!)
1 pound cooked, deveined and peeled
10-12 large oysters, shelled and shucked
½ pound lump crab meat (fresh, preferably)

In a large skillet (don’t use a cast iron pan, due to the acid in the tomatoes), pour a splash of fish stock or bouillon, heat it, and sprinkle a small amount of flour into it, stirring rapidly.  Integrate the flour into the liquid, little by little – making a “roux.”  Add the green peppers, celery, and onion, and gently cook them for a few minutes until they are soft.  Add the tomatoes and tomato paste, stir until mixed.  Cook 10-15 minutes, until lightly simmering.  Be sure not to boil it!

Add the okra and the seafood, simmer 20-25 minutes, very lightly.  Be careful to not overcook the seafood, or the okra, or your gumbo won’t taste very good, and the okra might get slimy.  Add the seasonings at the very last second before serving.

I’d LOVE to know what you do for Gumbo!  Please post a comment below.

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