Crab Gumbo

Name: Crab Gumbo
Prep time: 20 min
Cook time: 1 h 45 min
Total time: 2 h 5 min
Cuisine: American, Southern
Ingredients: 1/4 c butter; 2 cups green bell peppers, chopped; 1 1/2 cups yellow onion, diced; 8 garlic cloves, minced; 1/4 cup flour; 4 cups vegetable broth, fat free; 3 cans (14.5 oz) petite diced tomatoes; 1 6 oz can tomato paste; 2 12 oz frozen okra, sliced; 1/4 cup hot sauce,; 2 bay leaves; 1 tablespoon salt, or to taste; 1 tablespoon black pepper, or to taste; 3 8 oz Trans Ocean Imitation Crab, chunk style

1 step

Prep:20minCook:1h 45min

Serve over rice or cauliflower rice, add extra hot sauce if desired

Updated at: Sat, 30 Sep 2023 00:23:03 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories211.7 kcal (11%)

Total Fat6.5 g (9%)

Carbs30.3 g (12%)

Sugars11.2 g (12%)

Protein10.6 g (21%)

Sodium1828.3 mg (91%)

Fiber4.4 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

10 servings

¼ cbutter

2 cupsgreen bell peppers

chopped

1 ½ cupsyellow onion

diced

8garlic cloves

minced

¼ cupflour

4 cupsvegetable broth

fat free

3 x 14.5 ozpetite diced tomatoes

cans

1 x 6 ozcan tomato paste

2 x 12 ozfrozen okra

¼ cuphot sauce

1 tablespoonblack pepper

or to taste

3 x 8 ozImitation Crab

chunk style

Instructions

Step 1

In a 6-7 qt Dutch oven pot, sauté onions, peppers and garlic in butter till onions are translucent. Add flour, stir frequently till lightly browned. Add vegetable broth, stir till all of flour is incorporated. Add petite tomatoes and tomato paste. Bring to a simmer. Add hot sauce and frozen okra. Mix thoroughly. Add bay leaves, salt and pepper. Bring to a simmer, cover, let simmer for about an hour, check and stir about every 20 minutes to make sure it’s not sticking on bottom. Consistency should be a medium thickness, if needed, add 1/2 cup at a time, vegetable broth if consistency is too thick. Add imitation crab after one hour of simmering, and continue to simmer for an additional 30 minutes. Remove bay leaves, serve over rice or cauliflower rice.

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