Healthier Okra Gumbo Recipe

Granny Boutte recommends this okra gumbo recipe! It is easier and healthier than traditional okra gumbo recipes. Instead of frying okra, bake it with just enough oil to coat the okra. This is eliminates the need for constant attention while frying as well as aids in the clean up of the pan!


For the cooking impaired like I am, go to the How-To section to learn how to

  • Select shrimp
  • Cut okra
  • Devein shrimp
  • Buy gumbo crabs

  • Ingredients

  • 4 pounds okra, cut and sliced
  • 1/2 cup cooking oil
  • 2 tablespoons vinegar
  • 1 - 26 ounce can (garlic & herb) tomato sauce

  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1/2 green pepper, finely chopped
  • 4 stalks celery, finely chopped

  • 1 pound cubed cooked ham seasoning
  • 1 pound sliced cooked smoked sausage
  • 3 pounds raw shrimp, peeled and deveined
  • 1 1/2 pounds raw cleaned gumbo grabs
  • (optional) 12 chicken drummettes

  • 2 quarts water
  • Creole seasoning to taste
  • Directions
    Spray flat pan with nonfat cooking spray.
    Place cut okra, oil and vinegar into pan cooking in 300 degree oven about 2 hours.
    Stir every 20 minutes until slime has cleared. Drain excess oil.

    While okra is baking,
    Microwave or sauté ham and smoked sausage to remove excess fat.
    If using drummettes, bake in 400 degree oven about 30 minutes.

    Place okra and water into a large, deep pot. This pot should hold at least 6 quarts.
    Add chopped seasoning and tomato sauce to okra.
    Add ham and sausage to okra.
    Simmer okra mixture slowly for 1 hour.

    Add Creole seasoning to taste.
    Add shrimps, crabs and dummettes
    Cook for an additional 10-15 minutes, until shrimp and crabs are done.

    Serve okra gumbo over hot rice!

    Serves 10-12







    If you like this okra gumbo recipe, look here for our other delicious free online recipes.

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