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Photo: Photographer: Rachel Marek, Food stylist: Annie Probst
Active Time:1 hrTotal Time:3 hrs 20 minsServings:8Jump to Nutrition Facts
Active Time:1 hrTotal Time:3 hrs 20 minsServings:8
Active Time:1 hr
Active Time:
1 hr
Total Time:3 hrs 20 mins
Total Time:
3 hrs 20 mins
Servings:8
Servings:
8
Jump to Nutrition Facts
Jump to recipe
We learned about the plentiful seafood and commonly used spices at the seafood and spice markets in Douala, the commercial and economic epicenter. We cooked with passionate local chefs as they taught us how to make traditional Cameroonian dishes such as ndole (a stewed dish of peanuts, a leafy green called bitterleaf, and seafood or beef) and pepper soup.
It was in one of the makeshift mud structures, designed to mimic a traditional kitchen with a three-stone hearth, that I met an elder making okra stew (sauce gombo). Okra stew is a popular dish originating from West Africa and is called “gumbo” in many French-speaking African countries.
But watching how one of the chefs prepared the okra took me back to watching my maternal grandfather, Ernest, prepare it. He would sit outside in the hot Louisiana sun and slice the okra, fresh from his garden, very thinly, in the same manner as the chef inside the humid hut in Cameroon. Growing up in South Louisiana, okra is an important staple as it is in Cameroon. My grandfather would blanch and freeze the bounty from the growing season to ensure we had enough okra year round.
Cook Mode(Keep screen awake)Ingredients⅓cupcanola oil212-ounce bagsfrozen cut okra1mediumyellow onion, diced1teaspoonminced garlic2teaspoonskosher salt½teaspoonground pepper½teaspooncayenne pepper4cupswater½teaspoonliquid smoke5 ½cupslow-sodium chicken, vegetableorseafood brothorstock1poundraw Gulf shrimp (31-40 count), peeled and deveined4cupshot cooked riceHot sauce, preferably LouisianaorCrystal (optional)
Cook Mode(Keep screen awake)
Ingredients
⅓cupcanola oil
212-ounce bagsfrozen cut okra
1mediumyellow onion, diced
1teaspoonminced garlic
2teaspoonskosher salt
½teaspoonground pepper
½teaspooncayenne pepper
4cupswater
½teaspoonliquid smoke
5 ½cupslow-sodium chicken, vegetableorseafood brothorstock
1poundraw Gulf shrimp (31-40 count), peeled and deveined
4cupshot cooked rice
Hot sauce, preferably LouisianaorCrystal (optional)
DirectionsHeat oil in a large pot over medium-high heat. Add okra, stir, then reduce heat to medium-low. Cook, covered and stirring occasionally, until the okra is broken down, about 45 minutes.Stir in onion, garlic, salt, pepper and cayenne. Cover and cook, stirring occasionally, for 10 minutes.Add water and liquid smoke; bring to a simmer over high heat. Reduce heat to medium-low and cook, covered and stirring occasionally, until thickened, about 1 1/2 hours.Add broth (or stock); increase heat to medium-high. Cook, stirring occasionally, for 25 to 30 minutes. Add shrimp; cook until the gumbo is slightly thickened, 15 to 20 minutes.Serve the gumbo over rice, with hot sauce, if desired.Originally appeared: EatingWell.com, July 2023
Directions
Heat oil in a large pot over medium-high heat. Add okra, stir, then reduce heat to medium-low. Cook, covered and stirring occasionally, until the okra is broken down, about 45 minutes.Stir in onion, garlic, salt, pepper and cayenne. Cover and cook, stirring occasionally, for 10 minutes.Add water and liquid smoke; bring to a simmer over high heat. Reduce heat to medium-low and cook, covered and stirring occasionally, until thickened, about 1 1/2 hours.Add broth (or stock); increase heat to medium-high. Cook, stirring occasionally, for 25 to 30 minutes. Add shrimp; cook until the gumbo is slightly thickened, 15 to 20 minutes.Serve the gumbo over rice, with hot sauce, if desired.
Heat oil in a large pot over medium-high heat. Add okra, stir, then reduce heat to medium-low. Cook, covered and stirring occasionally, until the okra is broken down, about 45 minutes.
Stir in onion, garlic, salt, pepper and cayenne. Cover and cook, stirring occasionally, for 10 minutes.
Add water and liquid smoke; bring to a simmer over high heat. Reduce heat to medium-low and cook, covered and stirring occasionally, until thickened, about 1 1/2 hours.
Add broth (or stock); increase heat to medium-high. Cook, stirring occasionally, for 25 to 30 minutes. Add shrimp; cook until the gumbo is slightly thickened, 15 to 20 minutes.
Serve the gumbo over rice, with hot sauce, if desired.
Originally appeared: EatingWell.com, July 2023
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Nutrition Facts(per serving)518Calories11gFat83gCarbs21gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
