Gumbo is a dish with deep roots, especially in Louisiana. There are as many versions of gumbo as there are cooks who make it, and it’s a staple in Cajun and Creole cuisine.
But is gumbo healthy? The answer is complicated. What goes into the pot — and how much of it — makes all the difference.
This article dives into the nutritional profile of gumbo, looking closely at common ingredients and cooking methods. We’ll also explore how you can modify your favorite gumbo recipe to make it a little lighter and healthier.
What is Gumbo?
Gumbo is a classic soup or stew that usually contains meat or seafood, veggies, and a thickener.
Many gumbo recipes start with what’s called the “Holy Trinity”–onion, bell pepper, and celery. These ingredients create a flavor base for the dish.
Gumbo also usually includes a roux, which is a mixture of flour and fat used to thicken it. Making a roux can take a while, but there are quicker ways to do it.
You’ll find all sorts of variations on gumbo. Chicken, sausage, shrimp, and okra are just a few common additions.
Potential health benefits of gumbo ingredients
Many of the ingredients in gumbo can be good for you. Here’s a look at some of the potential upsides:
Protein sources: chicken, sausage, and seafood
Chicken breast without the skin can provide lean protein. Cooking the chicken separately from the gumbo can allow you to control your portion size.
Seafood like shrimp, crab, and oysters offers protein and omega-3 fatty acids, which are known for their heart-healthy benefits.
Sausage can be high in fat and sodium, so you might want to choose a lower-fat option like turkey or chicken sausage.
Vegetables: the “holy trinity” and beyond
The base of most gumbo recipes contains onions, bell peppers, and celery, sometimes called the “holy trinity” of Cajun cooking. These veggies are low in calories and high in vitamins.
Okra adds fiber and nutrients, and other vegetables like tomatoes and leafy greens can further boost the nutritional value.
Rice: a source of carbohydrates
White rice is usually served with gumbo, but brown rice is a healthier alternative because it has more fiber. One cup of cooked brown rice has 3 grams of fiber, versus less than 1 gram in white rice.
Making gumbo healthier
There’s no doubt that some gumbo recipes can be high in fat, sodium, and calories. But with a few smart tweaks, you can make gumbo a healthy and satisfying meal.
The roux: fat and calories
The traditional roux is made with flour and fat, so it can be high in calories and fat. To lighten it up, try using arrowroot starch as a gluten-free thickener. You can also save time and reduce the amount of fat by browning the flour in the oven or a dry skillet before you start the gumbo.
Sodium content
Sausage and other processed ingredients can add a lot of sodium to your gumbo. Use low-sodium broth and seasonings, and be careful not to add too much salt as you cook.
Fat content
Choose lean protein sources like chicken breast, shrimp, or turkey sausage. Trim any extra fat from the meat before you add it to the pot. And go easy on the oil or butter when you make the roux.
Portion control
Be mindful of serving sizes, and adjust them to fit your macronutrient goals. It’s easy to go overboard with a big bowl of gumbo, so try to stick to a reasonable portion.
Gumbo for Special Diets
Here’s how to tweak your gumbo recipe to fit your dietary needs:
- Gluten-free gumbo: Just swap out wheat flour for a gluten-free thickener like arrowroot starch.
- Diabetes-friendly gumbo: Stick with brown rice instead of white, and keep an eye on those carb servings.
- High-protein gumbo: Add some extra chicken or other lean protein. Gumbo is an excellent choice for meal prepping because it is easy to store and reheat.
In Conclusion
Gumbo absolutely can be part of a healthy diet. With a few smart ingredient swaps and cooking techniques, you can enjoy a bowl of gumbo that’s both nutritious and delicious.
The keys to a healthier gumbo are choosing lean proteins, using healthy thickening agents, keeping sodium and fat in check, and practicing reasonable portion control. Don’t be afraid to experiment! There are countless variations of gumbo out there, so find one that fits your taste and your dietary needs.