Black Bay Gumbo Trimmy Bisque FP
The flour-based roux for thickening is replaced with our favorite secret ingredient - okra! Plus, okra is a traditional gumbo ingredient so the flavor is perfect here!
Fuel Type & Special Ingredients:
THM:FP, THM:S, THM:E, DF
Prep Time:
20 minutes
Cook Time:
45 minutes
Dish Type:
Dinner
Serves:
serves 6-8 people
Ingredients
Soup Ingredients:
2 onions, diced
6 sticks celery, diced
4 (15oz) cans diced tomatoes
1 (8-15oz) can tomato sauce
1qt chicken broth (can use water)
2T file (ground sassafras, look for Zataran’s Brand)
1T Cajun Seasoning (go light if needed, can get spicy if you use too much, look for Tony Chechere’s brand)
1T dry parsley flakes
2t mineral salt (go light here if you want to adjust either spice or salt later)
1t black pepper
1/2t hot sauce ( I love Louisiana Brand - this is for flavor, this isn’t enough to make it hot)
Trimmy Ingredients:
2C Okra (frozen is great, no need to thaw)
2T ghee
2T gelatin
1t sunflower lecithin
Final Ingredients:
2C okra (yes, more - this okra is optional)
1lb. Raw shrimp, peeled and tail-off, can be frozen (can replace with 2C more chicken breast)
1 12oz pkg. Pre-cooked chicken breakfast sausage (Bilinski’s is only 2g fat per 2 links) or other low-fat chicken sausage*
2C diced cooked chicken breast (leftover rotisserie or canned will work!)
*(note on sausages: if you can’t find this brand, get the lowest-fat sausages you can and use as many as you can to equal around 15g fat coming from all the sausage. IE: If your sausage links have 7-8g fat each, use 2.)
Preparation
Start the Soup:
I sometimes like to start the soup before lunch, just to have most of it done ahead of time. Then I just trimmify and add the meats when I re-heat for dinner!
Use a deep pot, larger than you might normally use. The okra will foam later and you don’t want to overflow! If you aren't sure on the spicy level, start with 1/2 the Tony's and go up later.
Quick & Easy Start: Throw all the soup ingredients into your pot (including spices) and bring to a boil. Reduce heat and simmer 15 minutes
I-Have-Some-Time Start: In your deep pot, spray some oil then brown the sausage links on all sides. Remove to a plate. Add a bit more oil and sautee the onions and celery until they are wilted and starting to brown. Add the remaining soup ingredients (including spices), bring to a boil, reduce heat and simmer 15 minutes.
At this point, you can turn it off and leave it to finish at dinner time if you want. You can also leave to simmer for up to an hour – traditional gumbo simmers a very long time. You may need to add 1-2C more water if it reduces too much.
Make your trimmy:
Ladle out around 3C of broth into your blender. You won’t be able to avoid all the veggies, but the goal is NOT to blend up everything in the pot, so try to get mostly liquid. Add the 2C okra, ghee, gelatin and lecithin. (ANY of these extras could be left out if needed, except the okra!) Blend until smooth and add back to the pot, along with the 2C sliced okra (still frozen is fine). Bring up to a simmer for about 10 minutes. You can leave out this sliced okra if your family objects, but traditional gumbo has it!
Finish the soup:
Cut the sausages into about ½” pieces, and stir into the soup with the cooked chicken and raw shrimp (frozen is fine). Simmer for 8-10 minutes or until the shrimp is cooked through.
Adjustments:
As written, there will only be a tiny kick at the back of the throat, but it should be just fine for most people – a little less spicy than a medium salsa.
If you need more salt & spice/flavor, add more Tony’s. (also good for sprinkling at the table)
If you only need more salt, just add salt.
If the salt is fine but you want more heat, serve with more hot sauce or cayenne at the table.
For FP: Serve as-is, with a salad, or on its own
For E: Serve over ½C cooked quinoa or brown rice, or with a slice of sourdough
For S: Be more generous with cooking oil!
For Light S: Add a 1-2t of MCT to your bowl, just to increase the good fats.