Louisiana-style Seafood Gumbo

Louisiana-style
Seafood Gumbo

By Theo Michaels for SmarterNaturally

“Inspired by the deep south in America, this Louisiana style gumbo is a great way to hoover up any veg you want to use up or leftovers in the fridge. Here’s how I do it – making it from scratch.” – Theo

🥦 Provides your weekly dose of glucoraphanin
💪 Low in sugar & high in protein

Ingredients

Serves 1

  • 20g of SmarterNaturally BrocAffex powder
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1.5 tbsp flour
  • ½ cup onion, diced
  • ½ cup green pepper, diced
  • 1 small stick celery, sliced (save the leaves)
  • 50g smoked cooked sausage, sliced
  • 1 tbsp Cajun spice
  • 90g prawns
  • 300ml chicken stock

Missing the key ingredient?

Remember: our super-broccoli is a bit sensitive!​

All our recipes are carefully designed to protect the bioactivity of our products - so to make
sure you get the best from our broccoli, follow the steps to avoid heating it up too much.

Method

Start with the roux, melt the butter, flour and half the olive oil in a saucepan and stir until combined then leave on a low heat, stirring occasionally for 10-15 minutes until it turns a deep golden brown (don’t cook on too high a heat as it will burn), remove from the heat once done. 

While the roux is cooking, fry the onions, bell pepper, celery and sausage in a pan for about 8-10 minutes until fully softened then season with pinch of salt and the Cajun spice and finally the prawns. Mix together and decant everything into the saucepan with the roux. 

Pour the stock into the frying pan to deglaze (scraping off any bits of flavour and pour into the saucepan. 

Return the saucepan to the heat and warm through, stirring as you do until it thickens. Then remove from the heat, stir in the BrocAffex powder and serve!

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Method

Theo's Top Tips:

  • Go vegan by swapping out the fish for roasted aubergine or vegetarian by swapping the fish for halloumi.
  • Try adding chunks of sausage meat or even chicken if you don’t want to use fish.

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