Chicken and Rice Gumbo
Chicken and Rice Gumbo is a hearty, savory stew from Louisiana, typically featuring chicken, a variety of vegetables like celery, bell peppers, and onions, and the holy trinity of Cajun cooking. It's thickened with a dark roux and often includes sausage or seafood, served over rice to soak up the rich, flavorful broth.
🍽️ Nutrition at a glance
This dish is generally high in protein from the chicken and potentially sausage, with a moderate to high fat content due to the roux and cooking oils. A typical serving provides a good source of iron and B vitamins, with a calorie range of approximately 400-600 per serving depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 25 g |
| Carbs | 30 g |
| Fat | 14 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 900 mg |
| Potassium | 450 mg |
| Iron | 2.5 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 6 mg |
| Phosphorus | 250 mg |
| Magnesium | 35 mg |
| Zinc | 2.5 mg |
| Selenium | 20 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Gumbo reflects a unique cultural fusion, blending West African, French, Spanish, and Native American culinary traditions into one iconic dish. Its name is derived from the West African word for okra, highlighting the ingredient's historical role as both a flavoring and thickening agent.
