The lack of a roux and use of lentils (which end up cooking down to a mush to thicken) add more fiber and make this dish lower in glycemic index (lay man's terms: if you have sugar or insulin problems, this dish is great for you, as it takes longer for your body to digest).
In a large sauce pan, saute the following until golden brown:
1 Tablespoon Olive oilWhile that is cooking, throw these ingredients into a pressure cooker and cook for 2 whistles:
1 Medium onion, chopped
2-3 Cloves garlic, minced
3 Ribs celery, diced
1 Bell pepper, diced
1 Jalapeno, minced
2 Links Andouille (or chorizo), sliced
4 Boneless, skinless chicken thighs, cubed
1 Cup pink lentilsOnce pressure cooker is de-pressurized, stir up lentils, add the chicken/chorizo/Trinity mixture to the pressure cooker, adding the following items and bring to a boil:
2 Cups water
1 12 oz can (or comparable volume of fresh) tomato pureeOnce to a boil, reduce heat to low, stir very well, and put the gasket/lid back on the pressure cooker and cook on low for two more whistles.
1 12 oz can Chicken or Vegetable broth
1 Cup Okra slices
1/2 Teaspoon thyme
1-2 Tablespoons Old Bay
1-2 Bay leaf
Once pressure cooker is de-pressurized, you can add raw shrimp in at this point, stir and re-cover. No need to have stove on. The heat from the gumbo will be sufficient to cook the shrimp.
Garnish with fresh parsley and scallions and serve over rice.
Sufficient to feed six adults.