Soups & Stews

Healthy Okra, Chicken and Crab Gumbo with Rice

This recipe is a healthier alternative to Chex Mix. Make this Okra, Chicken and Crab Gumbo with Rice and enjoy the flavors of Cajun, Creole and Carribbean cuisine in one delicious meal. In this recipe, we use fresh okra, garlic, and herbs to create a flavor-packed gumbo. Topped with hot cooked rice, this meal is sure to be a hit! With this easy-to-follow recipe, you’ll have a tasty meal on the table in no time.

Ingredients used:

  • 1/2 cup - Onion, chopped
  • 1/4 cup - Scallion, chopped
  • 1/4 cup - Green bell pepper, chopped
  • 1/4 cup - Celery, chopped
  • 1/4 cup - Okra, sliced
  • 1 - Garlic clove, minced
  • 1 teaspoon - Fresh parsley, minced
  • 2 tablespoons - Dry brown roux
  • 2 cups - Water
  • 1 - Bay leaf
  • 1/4 teaspoon - Thyme
  • 1/4 teaspoon - Black pepper
  • 1 pinch - Cayenne
  • 3 ounces - Crab, *see note
  • 4 ounces - Cooked lean chicken meat, cut into 1/2" cubes
  • 1 cup - Hot cooked rice

Recipe steps:

  • Put the onion, scallion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 minutes.
  • Stir in the dry roux and slowly blend in the water. Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer.
  • Add the crab and the chicken, cover the pot, and continue simmering for 30 minutes.
  • To Serve, spoon the gumbo into warm soup bowls and top with 1/2 cup rice in the center of each. Serve immediately.

This healthy Okra, Chicken and Crab Gumbo with Rice is packed with flavor and nutrition. Serve with a side of shrimp remoulade and a tomato and green-onion citronette. Make sure to use 1 gumbo (Blue) crab, cleaned and quartered. This is a fast and low-effort meal that will soon become one of your go-to recipes. Enjoy!