Creole Gumbo
Creole Gumbo is a rich, flavorful stew from Louisiana that combines a deeply roux-thickened broth with the 'holy trinity' of celery, bell pepper, and onion. It typically features a mix of proteins like andouille sausage, shrimp, or chicken, served over rice. It's a signature dish of New Orleans, reflecting a blend of French, African, Spanish, and West Indian culinary influences.
🍽️ Nutrition at a glance
Gumbo is generally high in fat and protein due to the roux and meat or seafood, with moderate carbs from the vegetables and rice. It's a good source of iron, B vitamins, and selenium, with a typical serving containing around 400-600 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 18 g |
| Carbs | 15 g |
| Fat | 17 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 950 mg |
| Iron | 3.5 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 15 mg |
| Calcium | 80 mg |
| Potassium | 380 mg |
| Zinc | 2.8 mg |
| Niacin (B3) | 5.2 mg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, gumbo is a culinary melting pot, with its name derived from the West African word for okra, a traditional thickener. Nutritionally, the dark roux provides a unique depth of flavor but contributes significant calories, making it a hearty, celebratory dish rather than an everyday meal.
