Crab and Vegetable Gumbo

Photo: John Autry; Styling: Leigh Ann Ross

The gumbo-blend vegetables contain chopped celery, onion, bell pepper, corn, and okra. If you can't find this particular blend, substitute a mixture of frozen okra and corn.

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)
Cost per Serving: $2.49
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 323
  • Fat: 10.3g
  • Saturated fat: 5.8g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.9g
  • Protein: 17.2g
  • Carbohydrate: 41.3g
  • Fiber: 5.2g
  • Cholesterol: 67mg
  • Iron: 3.1mg
  • Sodium: 702mg
  • Calcium: 151mg

Ingredients

  • 3 tablespoons butter
  • 1 cup chopped onion
  • 1/3 cup chopped carrot
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 celery stalk, sliced
  • 2 cups fat-free, lower-sodium chicken broth
  • 1 (16-ounce) package frozen gumbo-blend vegetables
  • 1 cup water
  • 2 tablespoons all-purpose flour
  • 1 (8-ounce) container crab claw meat, shell pieces removed
  • 2 cups hot cooked long-grain white rice

Preparation

  1. 1. Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned. Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.
  2. 2. Increase heat to medium-high. Add chicken broth and vegetable blend. Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes. Add crab, and simmer for 2 minutes. Serve over rice.
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