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Creole prawn gumbo
A cross between a stew and a soup, traditionally served with rice. Okra gives the dish its characteristic silky texture.
What you need
- 100 g butter
- 75 g plain flour
- 1 onion, peeled and chopped
- 1 green pepper, cored, de-seeded and chopped
- 2 salad onions, trimmed and chopped
- 3 tsp chopped fresh parsley
- 1 clove garlic, peeled and crushed
- 1 beef tomato, chopped
- 100 g garlic sausage, finely chopped
- 1 1/4 l water
- 500 g okra rinsed, trimmed and sliced
- 1 bay leaf
- 1 tsp chopped fresh thyme
- seasoning
- 1 pinch cayenne pepper
- 2 tsp lemon juice
- 4 cloves
- 450 g cooked, peeled raw tiger prawns
Method
Heat the butter in a large heavy-based pan. Add the flour. Cook, stirring, until lightly browned.
Add the onion, pepper, salad onions, parsley and garlic. Cook, stirring, for about 5 min untl lightly browned.
Add the tomato and garlic sausage. Mix thoroughly. Pour in the measured water.
Add the okra, bay leaf, thyme, seasoning, cayenne, lemon juice adn cloves. Cover and simmer for 20 min.
Add the prawns. Cook for 2 min to heat through. Stir in a little more water if the mixture is too thick.
Serve, ideally, in deep bowls over cooked rice.
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Preparation 10 minutes Cook 30 minutes Total 40 minutes -
Energy 369 kcal/serving Fat 4.66 g/serving Carbohydrates 117.85 g/serving Glycaemic Index 37 Glycaemic Load 7.35 
Serving suggestion
Ladle into deep bowls over cooked white rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1545 | 326 | 10475 | 8350 |
| Energy (kcal) | 369 | 78.0 | 2500 | 2000 |
| Protein (g) | 23.0 | 4.85 | ||
| Carbohydrate (g) | 20.8 | 4.39 | 345 | 275 |
| Fat (g) | 22.1 | 4.66 | 95 | 70 |
| Fat (saturated) (g) | 11.2 | 2.36 | ||
| Fibre (g) | 3.96 | 0.84 | ||
| Sodium (mg) | 392 | 82.8 | ||
| Salt (equivalent) (g) | 0.98 | 0.21 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 259 | 54.7 | 800 |
| Vitamin B-12 (µg) | 1.20 | 0.25 | 1 |
| Vitamin B-6 (mg) | 0.39 | 0.08 | 2 |
| Vitamin C (mg) | 40.1 | 8.47 | 60 |
| Vitamin D (µg) | 196 | 41.4 | 266 |
| Vitamin E (mg) | 1.82 | 0.38 | 10 |
| Zinc (mg) | 1.96 | 0.41 | 15 |
| Calcium (mg) | 165 | 34.9 | 800 |
| Folate (mcg) | 110 | 23.2 | 200 |
| Iron (mg) | 3.86 | 0.81 | 14 |
| Magnesium (mg) | 93.3 | 19.7 | 300 |
| Niacin (mg) | 4.53 | 0.96 | 18 |
| Pantothenic acid (mg) | 0.69 | 0.15 | 6 |
| Riboflavin (mg) | 0.20 | 0.04 | 1.6 |
| Phosphorous (mg) | 280 | 59.2 | 800 |
| Thiamin (mg) | 0.42 | 0.09 | 1.4 |
This recipe is:
Corn-free
Egg free
Peanut free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, cayenne pepper, cloves, bay leaf or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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