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–+ servings

Quick Shrimp Gumbo

Clemson Rural Health and Nutrition Extension Team
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 8
Calories 250 kcal

Equipment

  • Stove

Ingredients
  

  • 1 cup brown rice quick cook
  • 2 TBSP olive oil extra virgin
  • 2 garlic cloves, peeled and diced
  • 1 onion diced
  • 2 tsp Cajun seasoning low-sodium
  • ½ tsp chili powder
  • 1 bell pepper cut into strips
  • 1 (28) oz canned tomatoes with juice
  • 1 (15) oz red kidney beans canned, drained and rinsed
  • ½ lb frozen shrimp peeled and de-veined
  • 1 cup vegetable broth
  • 1 (16) oz package of okra frozen, cut
  • salt and pepper to taste
  • hot sauce to taste

Instructions
 

  • Cook your rice according to package instructions.
  • Add the garlic and onion, and sauté for 4-5 minutes, or until fragrant and translucent. Add the Cajun spice and chili powder, and cook, stirring, for 2 additional minutes. Add the pepper strips, tomatoes, beans, shrimp and broth. Stir and bring to a boil. Reduce the heat and simmer covered for 10 minutes. Stir in the okra and simmer for another 5 minutes. Season with salt and pepper to taste.
  • Serve with brown rice and hot sauce!

Nutrition

Calories: 250kcalCarbohydrates: 41gProtein: 13gFat: 5gSodium: 312mg
Keyword african heritage diet, gumbo, lean protein, protein rich, shrimp, whole grains
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