Clean and Easy Summer Gumbo Recipe


This powerhouse soup is hearty and able to fill up hungry family members who have been playing and working all day in the summer sun. This easy gumbo recipe is a lighter, fresher, cleaner version of traditional gumbos, and it is shellfish free, as I made it for my dad who is highly allergic. We served it with a beautiful loaf of pugliese bread and talked about how it would hold up nicely in a bread bowl. Whether as a soup starter or a main dish, your body will thank you for the nutrients!

Recipe: Clean and Easy Summer Gumbo


  • 1 cup Onion (chopped small)
  • 1/2 cup Carrot (chopped small)
  • 1/2 cup Celery (chopped small)
  • 2 cloves Garlic
  • 1T Butter or EVOO (or a combo of both)
  • 2 Italian Chicken Sausages (sliced into 1/4 inch rounds) – I use Applegate Organics Sweet Italian (you could delete altogether for vegetarians or use Shrimp or Cubed Chicken)
  • 1/2 cup Brown Rice
  • 4 cups Chicken Stock (can easily sub with Vegetable Stock)
  • 28oz crushed Tomatoes
  • 1 Bay Leaf
  • 1 1/2t dried Oregano
  • 1 1/2t dried Thyme
  • 1/2t Sea Salt
  • 1/2t Ground Black Pepper
  • 2 cups Water
  • 2 cups chopped Kale (frozen is great!)
  • 2 cups Corn (frozen is great!)
  • 2 cups sliced Okra (frozen is great!)


  1. Cook brown rice according to package directions.
  2. While rice is cooking, in a large pot heat butter/oil over medium-high heat.
  3. Add onion, carrot, celery, garlic and cook until everything softens.
  4. Add sausage rounds and cook for another few minutes, stirring occasionally.
  5. Add stock, tomatoes, bay leaf, oregano, thyme, sea salt and pepper and bring to a simmer.
  6. Simmer for 5-10 minutes, then add kale, corn and okra.
  7. Continue simmering until rice is finished and add rice.
  8. Add two cups of water if gumbo is too thick.
  9. Simmer for 15 minutes and check spices. Adjust as necessary.

Preparation time: 15 minute(s)

Cooking time: 45 minute(s)

Number of servings (yield): 6

This recipe is heavily adapted from Clean Eating magazine (Chicken Gumbo, June 2012).

Perhaps enjoy this on a back porch with some iced tea!?

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One thought on “Clean and Easy Summer Gumbo Recipe

  1. Pingback: Recipe: Greens and Beans Soup - Lean.Green.Kitchen

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