This Good for you gumbo from garden fresh ingredients (okra, organic mushrooms, cauliflower, bell peppers, ripped tomatoes) is full of nutrition! Why not getting the most out of the summer, boosting your immune system and preserving your good health in cold days!
¼cup oilI used avocado oil - olive oil works too
⅓ cupall-purpose flour
2 medium bell pepperscored and finely chopped
2 celery stalksdiced
3 cups sliced okrayou can use fresh or frozen
6-10 small to mediumtomatoes, diced
2 cups organic mushrooms
4cupscauliflower floretsabout half of a medium cauliflower head
Spices and seasonings
2teaspoon garlic powder
1teaspoon onion powder
1teaspoon dried oregano
1teaspoon dried thyme
1teaspoon black pepper
1 ½teaspoonliquid smoke
1teaspoonvegetarian Worcestershire sauce
(optional) 4 tablespoonsscallionsfinely chopped, to serve
In a large, heavy-bottom pan, heat oil on medium-high heat. When hot, sauté onion, garlic and pepper in olive oil until they become translucent. Transfer to your clay pot.
In the pan, add the flour and whisk until incorporated. Continue cooking, whisking constantly, for about 20 minutes or until the mixture (called a roux) reaches a dark amber color. Make sure to keep an eye on the roux at all times to make sure it doesn’t burn. Reduce the heat if it’s browning too quickly and starts smelling a bit burnt. Transfer to your clay pot.
Add the rest ingredients in your clay pot. Mix until well combined.
Set on Stew or fast to cook for 30-40 minutes.
Serve with hot cooked rice, and top with scallions.