Mama Zee's Cajun Gumbo | HolisticDish

Name: Mama Zee's Cajun Gumbo | HolisticDish
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: American
Ingredients: 5 Tablespoons Olive Oil; One Medium Onion, chopped and finely diced; 1/2 Cup of Portabella Mushrooms, sliced; 3 bell peppers; 4 links of Gilbert's Andouille Chicken Sausage (or protein of choice); 3 Tablespoons Corn Starch (see notes below for alternative); 1/2-1 cups of low sodium beef stock; 1/2 Teaspoon of Liquid Smoke; 1 Teaspoon of Worcestershire Sauce; 2 Tablespoons of Garlic Powder; 4 large Bay Leaves; 2 Tablespoons of Paprika; 1 Tablespoon of Cayenne Pepper; 1 Tablespoon of Chili Powder; 2 Tablespoons of Salt; 5 Tablespoons of Black Pepper

9 steps

Prep:15minCook:1h

This ol' school Cajun-inspired stew dish is made with only a handful of ingredients, yet has the savory flavor of the globe in a bowl. Perfect protein and veg packer for any meal of the day.

Updated at: Thu, 17 Aug 2023 08:45:54 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories416.3 kcal (21%)

Total Fat28.7 g (41%)

Carbs26.7 g (10%)

Sugars5.6 g (6%)

Protein19 g (38%)

Sodium4095 mg (205%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

5 tablespoonsolive oil

1Onion

Medium, chopped and finely diced

0.5 CupPortabella Mushrooms

sliced

3bell peppers

4 linksAndouille Chicken Sausage

or protein of choice

3 TablespoonsCorn Starch

½ cupslow sodium beef stock

0.5 TeaspoonLiquid Smoke

1 teaspoonworcestershire sauce

2 tablespoonsgarlic powder

4bay leaves

large

2 tablespoonspaprika

1 tablespoonCayenne Pepper

1 tablespoonchili powder

2 tablespoonssalt

5 TablespoonsBlack Pepper

Instructions

Step 1

In a large, but deep-pan, cast-iron, or ceramic pot, add your trinity (onions, mushrooms,bell peppers) and protein. Sautee until everything is caramelized/translucent. The volume-density of the items should have decreased.

Step 2

Add in your dry seasonings and corn starch. Mix for 10 minutes until well combined, scraping the bottom of the pan with a sturdy or wooden spoon as you go, a deep color will start appearing becoming stuck to the pan. DONT PANIC, this is all wonderful flavor according to Mama Zee. Just keep scraping that pan until nothing is no longer stuck to the bottom.

Step 3

Add in the Worcestershire and liquid smoke

Step 4

Slowly begin adding the beef broth while scraping the bottom goodness off the pan, yet again.

Step 5

Add 1 cup of broth and mix for a few minutes.

Step 6

Cover, lower the heat down to medium-low and let cook for 10 minutes.

Step 7

Repeat the above two steps of this list, 3-4 more times over. Roughly about 30-40 minutes worth.

Step 8

Add additional salt, pepper, or cayenne to taste. Add additional broth if you don't like a dense gumbo.