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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Louisiana Style Gumbo

 
Louisiana Style Gumbo
Image ©
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.47

$2.47 per serving

1 people like this recipe

1 likes

This recipe is ready in 120 minutes

Ready in 2 hours

10 dairy-free,dairy free soup,lunch,main course,main dish,dinner cajun,creol
spoonacular Score:70%

Spoonacular Score: 70%

 

Louisiana Style Gumbo is a dairy free main course. This recipe makes 10 servings with 218 calories, 20g of protein, and 5g of fat each. For $2.47 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. Head to the store and pick up celery, garlic powder, bell pepper, and a few other things to make it today. To use up the sausage you could follow this main course with the Spooky spider cakes as a dessert. Only a few people made this recipe, and 1 would say it hit the spot. This recipe is typical of Creole cuisine. All things considered, we decided this recipe deserves a spoonacular score of 72%. This score is pretty good. Try Louisiana Gumbo, Louisiana Gumbo, and Louisiana Seafood Gumbo for similar recipes.

Gumbo on the menu? Try pairing with Albarino, rosé Wine, and Sauvignon Blanc. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. One wine you could try is La Canan Albarino. It has 4.1 out of 5 stars and a bottle costs about 20 dollars.

La Cana Albarino

Pineapple, lemon, seashell and salt scents carry through on the pure, silky palate. Finishes very long with brilliant acidity, rich citrus fruit flavors, fine minerals and just the slightest touch of almond. Absolutely delicious.

» Get this wine on Wine.com

Ingredients

Servings:
1 cup
1 cup all purpose flour
all purpose flour
12 oz
12 oz canned beer
canned beer
1
1  diced bell pepper
diced bell pepper
0.25 cups
0.25 cups cajun seasoning
cajun seasoning
10 oz
10 oz diced canned tomatoes
diced canned tomatoes
14.5 oz
14.5 oz diced canned tomatoes
diced canned tomatoes
6 stalks
6 stalks diced celery
diced celery
43.5 oz
43.5 oz canned chicken broth
canned chicken broth
3
3  cooked chicken breasts
cooked chicken breasts
1 cup
1 cup extra virgin olive oil
extra virgin olive oil
1 Tbsp
1 Tbsp garlic powder
garlic powder
2 Tbsps
2 Tbsps parsley
parsley
1 pkg
1 pkg cooked sausage
cooked sausage
1
1  diced sweet onion
diced sweet onion
1 cup all purpose flour
1 cup
all purpose flour
12 oz canned beer
12 oz
canned beer
1  diced bell pepper
1
diced bell pepper
0.25 cups cajun seasoning
0.25 cups
cajun seasoning
10 oz diced canned tomatoes
10 oz
diced canned tomatoes
14.5 oz diced canned tomatoes
14.5 oz
diced canned tomatoes
6 stalks diced celery
6 stalks
diced celery
43.5 oz canned chicken broth
43.5 oz
canned chicken broth
3  cooked chicken breasts
3
cooked chicken breasts
1 cup extra virgin olive oil
1 cup
extra virgin olive oil
1 Tbsp garlic powder
1 Tbsp
garlic powder
2 Tbsps parsley
2 Tbsps
parsley
1 pkg cooked sausage
1 pkg
cooked sausage
1  diced sweet onion
1
diced sweet onion

Equipment

pot
pot
pot
pot


Instructions

Read the detailed instructions on Pink When

Price Breakdown

Cost per Serving: $2.47
Ingredient
1 cup all purpose flour
12 ounces canned beer
1 diced bell pepper
1/4 cup cajun seasoning
10 ounces diced canned tomatoes
14 1/2 ounce diced canned tomatoes
6 stalks diced celery
43 1/2 ounce canned chicken broth
3 cooked chicken breasts
1 cup extra virgin olive oil
1 Tbsp garlic powder
2 Tbsps parsley
1 diced sweet onion
Price
$0.17
$1.84
$0.60
$0.88
$0.61
$0.88
$0.90
$3.96
$10.77
$2.57
$0.29
$0.30
$0.95
$24.72

Tips

Health Tips

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Price Tips

  • Chicken breasts can be expensive, so you might consider buying a whole chicken and using all the parts for meals throughout the week.

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

  • Chicken breasts can be expensive, so you might consider buying a whole chicken and using all the parts for meals throughout the week. Depending on the recipe, you might be able to substitute the meat from more affordable (and flavorful) chicken thighs instead.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • When cooking with beer, some believe the classic adage for cooking with wine still applies?don't cook with a wine (or beer) you wouldn't drink. This doesn't mean you should use an expensive brew to spike your chili. Just make sure your cooking beer, whatever the cost, is a good quality beer that will add to the flavor of your dish, not take away from it.

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Buying chicken breasts in bulk can save you money, but we prefer to suggest cutting back on meat consumption by experimenting with some easy vegetarian meals, and then splurging on higher-quality meat where the animals have been raised ethically and the meat does not contain antibiotics, growth hormones, etc.

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
222 Calories
20g Protein
5g Total Fat
22g Carbs
39% Health Score
Limit These
Calories
222
11%

Fat
5g
8%

  Saturated Fat
0.99g
6%

Carbohydrates
22g
7%

  Sugar
6g
7%

Cholesterol
43mg
15%

Sodium
608mg
26%

Alcohol
1g
7%

Get Enough Of These
Protein
20g
41%

Vitamin B3
9mg
50%

Vitamin A
2037IU
41%

Vitamin C
33mg
41%

Vitamin B6
0.61mg
31%

Selenium
19µg
28%

Vitamin K
27µg
26%

Phosphorus
205mg
21%

Manganese
0.4mg
20%

Potassium
661mg
19%

Iron
3mg
17%

Vitamin E
2mg
16%

Vitamin B1
0.23mg
15%

Folate
60µg
15%

Fiber
3g
15%

Vitamin B2
0.24mg
14%

Copper
0.26mg
13%

Magnesium
47mg
12%

Vitamin B5
0.98mg
10%

Zinc
1mg
8%

Calcium
67mg
7%

Vitamin B12
0.23µg
4%

covered percent of daily need

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