Cajun gumbo
Cajun gumbo is a hearty, flavorful stew originating from Louisiana, typically built on a dark roux and featuring a mix of proteins like andouille sausage, chicken, or seafood, along with the 'holy trinity' of celery, bell peppers, and onions. It's served over rice and is a cornerstone of Cajun and Creole cuisine, reflecting a blend of French, African, and Native American culinary influences.
🍽️ Nutrition at a glance
A typical serving is moderately high in protein from its meat or seafood components and can be rich in fats, especially if made with a traditional roux and sausage. It provides key nutrients like iron, B vitamins, and fiber from vegetables, with a calorie range often between 300-500 per serving, depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 18 g |
| Carbs | 20 g |
| Fat | 14 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 950 mg |
| Iron | 4 mg |
| Potassium | 450 mg |
| Vitamin A | 1500 IU |
| Vitamin C | 15 mg |
| Calcium | 80 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 5 mg |
| Selenium | 18 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Gumbo is culturally unique as a culinary melting pot, with its name likely derived from the West African word for okra, a traditional thickener. Nutritionally, it's interesting because the dark roux, while adding depth of flavor and calories, also contributes antioxidants, and the dish can be a balanced one-pot meal when loaded with vegetables.
