Heart Healthy Shrimp Gumbo with Cajun Spice Mix
Dive into a bowl of bold, nourishing flavors with this Heart Healthy Shrimp Gumbo with Cajun Spice Mix. This lighter take on a Louisiana classic is packed with wholesome ingredients like tender shrimp, sliced okra, and fire-roasted tomatoes, all simmered in a golden roux made from olive oil and whole wheat flour. Enhanced with a homemade Cajun spice mix, this gumbo delivers just the right amount of heat and spice, perfectly balanced with fresh herbs like thyme and parsley. It's low in sodium and big on taste, making it a delicious choice for those looking to enjoy a comforting dish that fits into a heart-smart lifestyle. Serve it on its own or over fluffy brown rice for a satisfying meal that's as healthy as it is flavorful. Perfect for weeknight dinners or sharing with loved ones, this gumbo will bring a touch of cozy Southern charm to your table.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 2 tablespoons Whole wheat flour
- 1 medium Yellow onion, diced
- 1 medium Green bell pepper, diced
- 2 stalks Celery, diced
- 4 cloves Garlic, minced
- 6 cups Reduced-sodium chicken or vegetable broth
- 1 15-ounce can Fire-roasted diced tomatoes, no salt added
- 2 cups Okra, sliced
- 1 pound Shrimp, peeled and deveined
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Fresh thyme leaves
- 1 tablespoon Cajun spice mix (see below for homemade mix)
- 3 cups Cooked brown rice (optional, for serving)
- 1 tablespoon Cajun spice mix - Paprika
- 1 teaspoon Cajun spice mix - Garlic powder
- 1 teaspoon Cajun spice mix - Onion powder
- 1 teaspoon Cajun spice mix - Dried oregano
- 1 teaspoon Cajun spice mix - Dried thyme
- 0.5 teaspoon Cajun spice mix - Cayenne pepper
- 0.5 teaspoon Cajun spice mix - Black pepper
- 0.25 teaspoon Cajun spice mix - Salt
Instructions
In a small bowl, mix together all ingredients for the Cajun spice mix and set aside.
Heat olive oil in a large pot or Dutch oven over medium heat. Add the whole wheat flour and whisk constantly until the mixture forms a golden-brown roux, about 5-7 minutes.
Add the diced onion, green bell pepper, and celery to the roux. Sauté for 5 minutes until the vegetables soften. Stir in the minced garlic and cook for an additional 1 minute.
Slowly pour in the chicken or vegetable broth while stirring to prevent lumps. Add the can of fire-roasted diced tomatoes, sliced okra, fresh thyme, and Cajun spice mix. Bring to a gentle simmer.
Allow the gumbo to simmer uncovered for 25-30 minutes, stirring occasionally, until the flavors meld together and the okra thickens the broth slightly.
Add the shrimp to the pot and cook for 3-5 minutes, until the shrimp turn pink and are cooked through.
Taste and adjust seasoning if necessary. Stir in fresh parsley before serving.
Serve the gumbo hot, either on its own or ladled over cooked brown rice for a heartier meal.
Nutrition Facts
Calories |
1886 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.7 g | 57% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 886 mg | 295% | |
| Sodium | 2272 mg | 99% | |
| Total Carbohydrate | 242.2 g | 88% | |
| Dietary Fiber | 43.9 g | 157% | |
| Total Sugars | 31.2 g | ||
| Protein | 149.1 g | 298% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 864 mg | 66% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 4713 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
