Marie-Pierre St-Onge, a leading expert from Columbia University’s Center of Excellence for Sleep and Circadian Research, alongside Kat Craddock, the editor-in-chief of Saveur, have concocted a delightful recipe from their book “Eat Better, Sleep Better.” This nutritious and vegetable-packed stew takes inspiration from a Creole gumbo traditionally prepared without meat during Lent. Its high-fiber content is known to contribute to better sleep, making it not only delicious but also beneficial to one’s sleep health.
Their Green Spring Gumbo can make the most of your vegetable drawer by incorporating a variety of greens and herbs. The creators suggest adding andouille-style chicken sausage for an extra protein boost and the natural occurrence of tryptophan, which supports restful sleep. For those favoring seafood, the sausage can be omitted and replaced with a serving of shrimp, steaming crab, or lobster on top, using vegetable or mushroom broth in place of chicken stock.
For a vegan alternative, swap out the sausage for tempeh or a plant-based smoked sausage. Served alongside brown rice, these variations create a comprehensive and balanced meal that enhances sleep quality. The stew’s resilience also allows for easy freezing of leftovers for a quick, future-ready meal.
Below is the recipe for Green Spring Gumbo with Chicken Andouille, which serves 4 to 6 guests and takes about an hour and a half to prepare.
**Ingredients:**
– 2 tablespoons olive oil
– Three 2½ oz. chicken andouille sausages, sliced into half-inch rounds
– 2 tablespoons whole wheat flour
– 2 medium yellow onions, finely chopped
– 2 bunches of scallions, trimmed and thinly sliced
– 2 celery stalks, finely diced
– 1 green bell pepper, cored, seeded, and finely chopped
– 2 bay leaves
– Kosher salt and freshly ground black pepper
– 2 teaspoons garlic powder
– 2 teaspoons dried thyme
– 1 teaspoon dried oregano
– ½ to 1 teaspoon cayenne pepper (optional)
– 1¼ pounds of mixed greens and fresh herbs such as spinach, arugula, collards, kale, Swiss chard, broccoli rabe, parsley, and cilantro, chopped
– 4 cups chicken stock
– 3 cups cooked brown rice
– Lemon wedges, for serving
**Directions:**
1. In a large, sturdy pot, heat the olive oil over medium heat until it begins to shimmer. Add the sausage slices, stirring occasionally until they brown, about 6–8 minutes. Remove the sausage with a slotted spoon and set it aside.
2. Lower the heat to medium-low and stir in the flour, cooking it in the oil left in the pot until fragrant, around 5 minutes. Incorporate the onions, scallions, celery, bell pepper, and bay leaves. Season lightly with salt and pepper and cook while scraping the pot’s bottom frequently until the onions turn translucent, approximately 12–14 minutes.
3. Mix in the garlic powder, thyme, oregano, and cayenne pepper if desired, then gradually add the greens, letting them wilt before adding more. Stir in the stock, turn the heat to medium-high, bring to a boil, then reduce to a low simmer. Cover the pot and cook, stirring occasionally, until the broth thickens and the greens become tender, taking on a muted olive hue, around 30–45 minutes for robust greens like collards to soften, while softer varieties like baby spinach will cook more quickly.
4. Reintroduce the reserved sausage to the pot, cover, and continue to cook for another 15 minutes. Adjust the seasoning if necessary. To serve, ladle the gumbo into bowls, top with a scoop of rice, and include a lemon wedge on the side.
