Low-cal Gumbo Soup
Low-cal Gumbo Soup Recipe from Switzerland with Tomatoes and Okra
Introduction
Gumbo soup is a classic dish that originated in Louisiana, known for its rich flavors and hearty ingredients. This low-cal version of the traditional gumbo soup is a healthier option that doesn't compromise on taste.
History
Gumbo soup has its roots in Louisiana Creole cuisine, with influences from African, French, Spanish, and Native American culinary traditions. Originally a stew-like dish made with a variety of meats, seafood, and vegetables, gumbo soup has evolved over the years to include different variations and ingredients.
Ingredients
How to prepare
- Place all the ingredients in a large pot. Bring it to a boil, then cover and simmer for about 20 minutes until all the vegetables are cooked.
Variations
- Add shrimp, chicken, or sausage for a protein boost.
- Include additional vegetables such as bell peppers, celery, or carrots for added nutrition.
- Experiment with different herbs and spices to customize the flavor profile of the soup.
Notes
- I use Uncle Ben's converted rice as it seems to hold its shape better in long cooking periods. Any rice will work if this soup is not reheated several times, but it usually is!
- This is a thin soup, i sometimes add shredded cabbage, chard, bok choy, or other green vegetable to it. The greens make it thicker and more filling, but add few calories.
Cooking Tips & Tricks
To enhance the flavor of the soup, consider adding Cajun or Creole seasoning for a spicy kick.
- For a thicker consistency, you can add a roux made from flour and oil to the soup.
- Feel free to customize the ingredients based on your preferences, such as adding shrimp, chicken, or sausage.
Serving Suggestions
Serve the gumbo soup hot with a side of crusty bread or over a bed of cooked rice for a complete meal.
Cooking Techniques
Simmering: Simmering the soup allows the flavors to meld together and the vegetables to cook through.
- Boiling: Boiling the soup initially helps to soften the vegetables and release their flavors.
Ingredient Substitutions
Use vegetable broth instead of water and vegetable bouillon granules for a richer flavor.
- Substitute quinoa or barley for the rice for a different texture.
Make Ahead Tips
This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.
Presentation Ideas
Garnish the gumbo soup with fresh parsley or green onions for a pop of color and added freshness.
Pairing Recommendations
Pair this gumbo soup with a side salad or a light sandwich for a well-rounded meal.
Storage and Reheating Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.
Nutrition Information
Calories per serving
Calories: 120
Carbohydrates
Total Carbohydrates: 25g
Dietary Fiber: 4g
Sugars: 6g
Fats
Total Fat: 1g
Saturated Fat: 0g
Trans Fat: 0g
Proteins
Protein: 3g
Vitamins and minerals
Vitamin A: 15%
Vitamin C: 30%
Calcium: 4%
Iron: 6%
Alergens
Contains: None
Summary
This low-cal gumbo soup is a nutritious and delicious option for those looking to enjoy a flavorful meal without the guilt. With a good balance of carbohydrates, fats, proteins, and essential vitamins and minerals, this soup is a healthy choice for any diet.
Summary
This low-cal gumbo soup is a flavorful and nutritious option for a satisfying meal. With a balance of carbohydrates, fats, proteins, and essential vitamins and minerals, this soup is a healthy choice for any diet. Enjoy the rich flavors of Louisiana cuisine in a lighter and more calorie-conscious way.
How did I get this recipe?
The memory of discovering this recipe is still vivid in my mind. It was a warm summer day, much like today, and I had just returned from a long walk in the park. I was craving something light and flavorful for lunch, and that's when I remembered a conversation I had with a dear friend at a potluck dinner.
My friend, Martha, had brought a delicious Low-cal Gumbo Soup to the potluck, and everyone couldn't stop raving about how tasty and healthy it was. I remember asking her for the recipe, and she smiled and said, "Oh, it's a family secret. But I'd be happy to teach you how to make it sometime."
I was thrilled at the idea of learning a new recipe from Martha, who was known for her culinary skills in our community. So, I called her up and asked if she would be willing to show me how to make the Low-cal Gumbo Soup. To my delight, she agreed, and we set a date for the following week.
When the day finally arrived, I was filled with excitement and anticipation. Martha greeted me at the door with a warm smile and invited me into her cozy kitchen. The aroma of spices and herbs wafted through the air, and I knew I was in for a treat.
Martha began by explaining the ingredients we would need for the Low-cal Gumbo Soup – fresh vegetables, lean chicken breast, low-sodium chicken broth, and a blend of herbs and spices. She then demonstrated how to chop the vegetables and cook the chicken until it was tender and juicy.
As the soup simmered on the stove, Martha shared stories of how she had learned the recipe from her grandmother, who had passed it down through generations. She spoke of the importance of using fresh, wholesome ingredients and taking the time to cook with love and care.
I listened intently, soaking in every word and savoring the experience of learning from a master chef. When the soup was finally ready, Martha ladled it into bowls and garnished it with a sprinkle of fresh parsley. The aroma was intoxicating, and my mouth watered in anticipation.
We sat down at the table and savored every spoonful of the Low-cal Gumbo Soup. The flavors were bold and zesty, with a hint of spice that lingered on the palate. It was a perfect balance of hearty and light, comforting and invigorating.
As I finished the last spoonful of soup, I knew that I had discovered a new favorite recipe that would become a staple in my kitchen. I thanked Martha profusely for sharing her family secret with me and promised to pass it on to future generations.
Since that day, I have made the Low-cal Gumbo Soup countless times, each batch better than the last. I have added my own touches and variations, experimenting with different vegetables and spices to create a soup that is uniquely my own.
But no matter how many times I make it, the memory of learning the recipe from Martha will always hold a special place in my heart. It was a moment of connection and camaraderie, of sharing a love of cooking and good food with a dear friend.
And so, whenever I make a pot of Low-cal Gumbo Soup, I always think of Martha and the joy of learning something new and delicious. It is a recipe that has brought me closer to my roots and to the cherished tradition of passing down family recipes from one generation to the next.
I am grateful for the gift of this recipe and the memories that come with it. It is a reminder of the power of food to bring people together, to nourish the body and soul, and to create lasting bonds of friendship and love. And for that, I will always be thankful.
Categories
| Brown Rice Recipes | Cabbage Recipes | Celery Recipes | Converted Rice Recipes | Corn Recipes | Low-calorie Recipes | Okra Recipes | Swiss Chard Recipes | Swiss Recipes | Tomato Recipes | Vegetable Soup Recipes |