Soy-Free Seafood Gumbo

Dive into the rich, comforting flavors of Soy-Free Seafood Gumbo, a hearty take on the classic Southern dish that's perfect for those avoiding soy. This recipe features a velvety roux made with olive oil and all-purpose flour, providing the base for bold Cajun seasoning and a medley of fresh vegetables like onions, green bell peppers, and okra. Succulent shrimp, lump crab meat, and smoky sausage are simmered in a fragrant seafood stock, creating layers of savory depth in every spoonful. Served over fluffy white rice and garnished with fresh parsley and green onions, this gumbo is a satisfying, soy-free tribute to Creole cuisine. Whether you're hosting a gathering or craving soul-warming comfort food, this flavorful dish is sure to impress!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 8

Ingredients

• 1 cup olive oil
• 1 cup all-purpose flour
• 1 large yellow onion, diced
• 1 large green bell pepper, diced
• 3 celery stalks, diced
• 4 garlic cloves, minced
• 2 cups okras, sliced
• 14.5 oz canned diced tomatoes
• 6 cups seafood stock
• 2 bay leaves
• 2 tbsp cajun seasoning
• 1 lb shrimp, peeled and deveined
• 1 lb lump crab meat
• 1 lb smoked sausage, sliced into rounds
• 1 tsp salt
• 0.5 tsp black pepper
• 0.25 cup fresh parsley, chopped
• 4 green onions, thinly sliced
• 4 cups cooked white rice

Directions

Step 1

In a large, heavy-bottomed pot, heat the olive oil over medium heat.

Step 2

Gradually add the flour, stirring constantly to make a roux. Continue stirring until the roux turns a deep brown color, about 20 minutes.

Step 3

Add the diced onion, bell pepper, and celery to the roux. Cook for 10 minutes, stirring occasionally, until the vegetables are tender.

Step 4

Stir in the minced garlic and sliced okra, cooking for an additional 5 minutes.

Step 5

Add the canned diced tomatoes, seafood stock, bay leaves, and cajun seasoning to the pot. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce heat and simmer uncovered for 45 minutes, stirring occasionally.

Step 7

Add the shrimp, crab meat, and sliced sausage to the pot, stirring to combine.

Step 8

Season the gumbo with salt and black pepper. Continue to simmer for another 15 minutes until the seafood is cooked through.

Step 9

Remove from heat and discard the bay leaves.

Step 10

Stir in the chopped parsley and sliced green onions.

Step 11

Serve the gumbo hot over cooked white rice.

Nutrition Facts

Serving size	(5374.2g)

Amount per serving	% Daily Value*
Calories	6086.6

Total Fat 372.6g	0%
Saturated Fat 83.9g	0%
Polyunsaturated Fat 25.2g
Cholesterol 1401.0mg	0%
Sodium 17980.1mg	0%
Total Carbohydrate 385.5g	0%
Dietary Fiber 43.8g	0%
Total Sugars 41.7g
Protein 299.1g	0%

Vitamin D 0IU	0%
Calcium 1578.7mg	0%
Iron 35.9mg	0%
Potassium 8296.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.0%

Protein: 19.6%

Carbs: 25.3%