Crab gumbo

    45 minutes

    This spicy stew is a classic in the southern states of the USA. What goes into a gumbo is pretty much up to the individual cook, however, okra is usually an ingredient. Gumbo got its name from an African word quinbombo, which means okra.

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    Serves: 4 

    • 2 tablespoons vegetable oil
    • 250 g okra, cut into 1.5 cm-thick slices
    • 1 medium onion, coarsely chopped
    • 1 medium red capsicum, seeded and diced
    • 1 medium green capsicum, seeded and diced
    • 3⁄4 cup diced baked ham (about 100 g)
    • 2 cloves garlic, minced
    • 1 can (410 g) crushed tomatoes
    • 2 cups (500 ml) salt-reduced chicken stock
    • 500 g cooked crabmeat
    • ¼ teaspoon Tabasco
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper

    Preparation:10min  ›  Cook:35min  ›  Ready in:45min 

    1. Heat oil in a large saucepan over medium-high heat. Add the okra, onion, capsicum and ham. Sauté until okra is tender and no longer sticky, about 10 minutes.
    2. Add garlic. Sauté 1 minute. Add tomatoes and chicken stock mixture. Simmer, uncovered, 20 minutes.
    3. Stir in crab, Tabasco, salt and pepper. Gently heat through.

    Health hint

    The fibrous gums and pectins found in okra help lower cholesterol and provide protection against stomach ulcers.

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