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Healthy Shrimp Gumbo Recipe

Healthy Shrimp Gumbo Recipe for a Cozy Dinner Adventure

This Healthy Shrimp Gumbo Recipe captures the essence of New Orleans while being a lighter option for your dinner table.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Cajun, Creole
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Roux
  • 2 tablespoons olive oil Can substitute avocado oil
  • 2 tablespoons whole wheat flour Use white flour for gluten-free
For the Gumbo
  • 1 pound medium shrimp Peeled and deveined
  • 1 medium onion Can substitute shallots
  • 1 medium green bell pepper Substitute red or yellow peppers as desired
  • 2 cloves garlic Minced
  • 14.5 ounces diced tomatoes Try fire-roasted for a smoky flavor
  • 4 cups chicken stock Vegetable stock for vegetarian option
  • 1 tablespoon paprika Smoked paprika enhances the taste
  • 1 teaspoon oregano Basil can be used as a substitute
  • 1 tablespoon chili powder Adjust to spice preference
  • 1 teaspoon cayenne pepper Adjust based on spice tolerance
  • to taste salt
  • to taste pepper
For the Nutrition Boost
  • 2 cups shredded kale Spinach is a tasty alternative
  • 1 cup cooked quinoa Brown rice can be used as a substitute

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Whisk in 2 tablespoons of whole wheat flour, stirring continuously for about 20 minutes until it darkens to a rich caramel color.
  2. Add 1 diced onion, 1 chopped green bell pepper, and 2 minced garlic cloves to the skillet. Stir well and sauté the vegetables for about 5-7 minutes until soft and fragrant.
  3. Stir in 14.5 ounces of diced tomatoes and 4 cups of chicken stock. Increase the heat to bring the mixture to a gentle boil.
  4. Once boiling, reduce heat to a simmer and add 1 pound of peeled and deveined medium shrimp. Cook for about 10 minutes or until the shrimp turn pink and opaque.
  5. Stir in 2 cups of shredded kale and remove from heat. The kale will wilt quickly.
  6. Ladle the Healthy Shrimp Gumbo into bowls and top with cooked quinoa. Serve hot.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 38gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 200mgSodium: 800mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 30IUVitamin C: 50mgCalcium: 100mgIron: 2mg

Notes

For a thicker gumbo, let it simmer longer. Consider serving with crusty bread.

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