Nutritious Cajun Shrimp and Okra Gumbo
This heart-healthy Cajun Shrimp and Okra Gumbo brings the vibrant flavors of the South right to your table while significantly lightening the traditional recipe. Packed with fresh shrimp, healthy vegetables like okra, celery, and bell peppers, and a robust homemade Cajun spice mix, this dish is not only delicious but also nutritious. Rich in protein and fiber, and low in sodium, it's perfect for a family dinner or a gathering with friends. Serve it over fluffy brown rice or your choice of whole grains for a complete meal that's both satisfying and heart-friendly.
8
Servings
308
Calories
18
Ingredients
Ingredients
large shrimp
1 lb (in shells, thawed, peeled, and deveined)
all-purpose flour
1/3 cup (for browning)
cooking oil
2 tablespoons (for sautéing)
chopped onions
2 cups (fresh)
chopped green or red sweet peppers
1 1/2 cups (fresh)
celery
4 stalks (thinly sliced)
garlic cloves
4 (minced)
low sodium beef broth
2 (14 ounce) cans
water
1 cup
dried thyme
1/2 teaspoon (crushed)
white pepper
1/4 teaspoon
salt
1/4 teaspoon
ground black pepper
1/4 teaspoon
crushed red pepper flakes
1/4 teaspoon
frozen cut okra
1 (16 ounce) package
long-grain or brown rice
3 cups (cooked)
green onions
to taste (optional, for garnish)
hot pepper sauce
to taste (optional, for serving)
Instructions
1
1. If using frozen shrimp, thaw them and peel and devein, leaving the tails on for presentation, if desired. Rinse the shrimp and pat them dry with paper towels.
2
2. In a medium skillet, heat over medium heat and warm the flour, stirring constantly for about 6 minutes, or until it turns a golden-brown color. Pour the browned flour into a medium bowl and set aside.
3
3. In a large Dutch oven, heat the cooking oil over medium heat. Add the chopped onions, bell peppers, celery, and minced garlic, stirring frequently for about 5 minutes or until the vegetables are tender.
4
4. Gradually whisk in the beef broth into the bowl of browned flour until smooth. Add this mixture along with water and the Cajun spice mix to the Dutch oven.
5
5. Stir in the frozen okra and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes to allow the flavors to meld.
6
6. Finally, add the shrimp to the pot and cook for an additional 2 to 3 minutes, or until they turn pink and are cooked through.
7
7. To serve, ladle the gumbo into bowls, topping each bowl with a generous scoop of rice and a shrimp. Optionally, garnish with green onions and serve with hot pepper sauce on the side for those who like an extra kick.
Nutrition Information
7g
Fat
45g
Carbs
26g
Protein
3.5g
Fiber
107mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is Nutritious Cajun Shrimp and Okra Gumbo?
It is a heart-healthy, lightened version of traditional Southern gumbo featuring shrimp, okra, and a homemade Cajun spice mix.
How many servings does this recipe make?
This recipe makes 8 servings.
What is the calorie count per serving?
Each serving contains 308 calories.
How much protein is in each serving?
There are 26 grams of protein per serving.
What is the sodium content of this gumbo?
This recipe is low in sodium, containing only 107mg per serving.
What type of shrimp is required?
The recipe calls for 1 lb of large shrimp, thawed, peeled, and deveined.
How is the roux prepared in this heart-healthy version?
Instead of a traditional oil-based roux, flour is browned in a dry skillet for 6 minutes until golden-brown.
What vegetables are included in the gumbo?
It includes onions, green or red sweet peppers, celery, garlic, and frozen okra.
What type of broth should I use?
The recipe specifies two 14-ounce cans of low sodium beef broth.
How much fiber is in a serving?
Each serving provides 3.5 grams of fiber.
What are the fat and carbohydrate counts?
Each serving has 7g of fat and 45g of carbohydrates.
How long do the vegetables need to sauté?
The onions, peppers, celery, and garlic should be sautéed for about 5 minutes until tender.
How long does the gumbo need to simmer?
After adding the okra, the mixture should simmer covered for 15 minutes.
How long does it take to cook the shrimp?
The shrimp cook quickly, taking only 2 to 3 minutes until they turn pink.
What is the recommended serving suggestion?
Ladle the gumbo into bowls and top with a scoop of cooked long-grain or brown rice.
What spices make up the Cajun spice mix in this recipe?
The seasoning includes dried thyme, white pepper, salt, ground black pepper, and crushed red pepper flakes.
Is the okra used fresh or frozen?
The recipe calls for one 16-ounce package of frozen cut okra.
Can I use red bell peppers?
Yes, you can use either green or red sweet peppers.
What kind of rice is recommended?
Long-grain or brown rice is recommended for a complete, heart-friendly meal.
How much oil is used in the recipe?
Only 2 tablespoons of cooking oil are used for sautéing the vegetables.
Are there any suggested garnishes?
Optional garnishes include sliced green onions and hot pepper sauce.
How much garlic is needed?
The recipe requires 4 minced garlic cloves.
Should I leave the tails on the shrimp?
You can leave the tails on for presentation if desired, but they should be peeled and deveined.
How much flour is used for the thickening?
1/3 cup of all-purpose flour is used.
Is water added to the broth?
Yes, 1 cup of water is added along with the beef broth.
What equipment is needed for the main cooking?
A large Dutch oven is recommended for cooking the gumbo.
How do you incorporate the browned flour?
Gradually whisk the beef broth into the browned flour until smooth before adding it to the Dutch oven.
What are the primary tags for this recipe?
Tags include Cajun, heart-healthy, low sodium, seafood, and southern cuisine.
Is this recipe suitable for weight management?
Yes, with 308 calories and high protein, it is a nutritious option for a balanced diet.
How many stalks of celery are used?
The recipe uses 4 thinly sliced celery stalks.