Atkins/Low Carb · Seafood

Crab Gumbo

Gumbo is a typical example of the kind of fusion food I love so much. This is a stew with its roots in Louisiana where it was made from a combination of French cooking techniques (think boillabaisse), the local Choctaw’s filet powder, local seafood, and okra brought in by West African slaves. 

The stock is always as rich as possible, made with whatever complements the type of gumbo (seafood stock for seafood gumbo, chicken stock for chicken gumbo, etc.). A typical gumbo contains one or more kinds of poultry, shellfish and smoked pork.


  • 750g cooked crabmeat
  • 1tbsp vegetable oil
  • 25g/2tbsp butter
  • 1 onion, chopped
  • 4 tomatoes, chopped
  • 1tbsp chopped thyme
  • 2tbsp chopped parsley
  • 2tsp West Indian Curry Paste/Powder
  • 250g okra, trimmed and sliced
  • 1 whole Scotch Bonnet Pepper
  • 600ml fish stock
  • 300ml coconut milk
  • 1tsp ground allspice
  • salt & pepper to taste


  1. Prepare crab, if necessary.
  2. Heat oil and butter in a saucepan over moderate heat and saute the onion.
  3. Add the tomatoes, thyme, parsley, curry paste and okra and cook for 5 minutes stirring constantly.
  4. Add the whole hot pepper, fish stock, coconut milk, allspice, salt and black pepper.
  5. Stir in the crab meat, reduce the heat and allow to simmer for 10-15minutes.
  6. Serve with rice.
  7. Garnish with fresh parsley and some shrimp

One thought on “Crab Gumbo

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