Go Gumbo Crazy for National Nutrition Month

Gumbo is so indulgent, but it doesn’t need to be something to feel guilty about. If you ever want the New Orleans classic with a little  ~extra~ nutrition, our School Nutrition Program’s healthy and delicious gumbo is the perfect dinner any day, but especially during National Nutrition Month.

Our version of gumbo is one of the most beloved meals we serve at SNP. We start with a traditional, rich, dark roux base and add our twist—loads of lean turkey, smoked turkey sausage, and plenty of fresh herbs and spices. The result is a lightened-up stew packed with flavor without an overload of fat and sodium. Served with brown rice and a side of okra, this fiber and protein-packed meal is sure to power you through the day!

This recipe is for 12 people, perfect for sharing with family and friends, but make as much as you want for a perfect weeknight meal! Gumbo is also super easy to freeze if you don’t have time to cook but still want something delicious and light. Make it on the weekend and go gumbo crazy all week long!

SNP’s Turkey Sausage Gumbo

Serves 12-15

1 lb cooked turkey or chicken, diced (breast and/or thigh meat best)

8 oz smoked sausage, sliced (turkey, if available)

1 cup white whole wheat flour (all-purpose will work just fine)

3/4 cup vegetable oil

2 onions, diced

1 green bell pepper, diced

5 stalks celery, diced

½ head garlic,  minced, about 4-5 cloves

1/3 cup Creole seasoning, to taste

2 bay leaves

8 cups low sodium or unsalted chicken broth

1 tsp fresh thyme, minced

1 bunch flat leaf parsley, minced

1 cup diced scallion

Salt and pepper, to taste

1. In a large cast iron pot (at least 5 qt), begin making the roux. Add oil to pot, heating over medium heat for 2 minutes. Add flour, stirring constantly to remove any lumps, 2 minutes. Continue cooking, stirring frequently until mixture becomes glossy and dark brown, about 20-30 minutes.
2. Add diced onion, bell pepper, and celery, sautéing until soft, about 5-7 minutes.
3. Add creole seasoning, thyme, and bay, and cook 2 minutes.
4. Add chicken broth and whisk until roux is well incorporated. Allow to simmer gently until thickened,  2 hours.
5. Add hot sauce to taste, and salt and pepper if needed.
6. Add cooked meat and continue cooking until flavors are combined, 15 minutes.
7. Adjust seasoning and turn off heat. Stir in chopped parsley and scallions. Serve over brown rice and enjoy!

– Posted By Hana Rabin, Development Intern