Prepare your station (mise en place): Have all vegetables chopped and ingredients measured before starting. A fast roux waits for no one.

Make the Quick Roux: In a large, heavy-bottomed pot, heat oil over medium-high heat. Whisk in flour until smooth. Stir constantly with a flat-edged wooden spoon for 5-7 minutes until the roux is the color of a copper penny and smells nutty. Do not let it burn.

Sauté the Trinity: Immediately add the onion, bell pepper, and celery. Stir constantly for 4-5 minutes until softened. Add garlic and okra and cook for another 2 minutes until fragrant.

Build the Gumbo Base: Slowly whisk in 1 cup of seafood stock until smooth. Then, add the remaining stock, diced tomatoes, Worcestershire sauce, Cajun seasoning, thyme, and bay leaf. Stir to combine.

Simmer and Meld Flavors: Bring to a boil, then reduce heat to low, cover, and simmer for 10 minutes. Taste and adjust seasoning with salt, pepper, and hot sauce.

Add the Seafood: Increase heat to a gentle simmer. Add the shrimp and cook for 2-3 minutes, just until pink. Turn off the heat completely. Gently fold in the lump crabmeat.

Serve Immediately: Remove the bay leaf. Ladle the gumbo into bowls over hot rice and garnish with green onions and parsley.