Gumbo Z'Herbes

Gumbo Z'Herbes is a traditional Cajun and Creole dish from Louisiana, typically prepared during Lent. It is a hearty, green stew made from a variety of leafy greens (such as collards, mustard greens, spinach, and kale), often combined with smoked sausage or ham for flavor, and thickened with a roux.

🍽️ Nutrition at a glance

This dish is generally high in fiber and rich in vitamins A, C, and K, as well as iron and calcium from the greens, with a moderate amount of protein if meat is included. A typical serving contains roughly 200-300 calories, depending on the amount of meat and fat used.

Nutrition breakdown

Calories	220 kcal
Protein	12 g
Carbs	18 g
Fat	11 g
Fiber	5 g
Sugar	4 g
Sodium	850 mg
Vitamin A	180 mcg RAE
Vitamin C	25 mg
Vitamin K	120 mcg
Iron	3.5 mg
Calcium	90 mg
Potassium	450 mg
Magnesium	40 mg
Folate	80 mcg DFE

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Gumbo Z'Herbes is unique for its tradition of using an odd number of different greens (often five, seven, or nine), which is believed to bring good luck. Nutritionally, it's a powerhouse of plant-based nutrients, making it a particularly wholesome and culturally significant meal during the Lenten season.