Recipe Video
Ingredients
- 1 Lb shrimp (fresh, frozen, and/or dried)
- 1/2 C vegetable oil
- 1 C flour (white whole wheat)
- 2 C okra
- 1 C onions
- 1/2 C celery
- 1/2 C bell pepper
- 3 cloves garlic
- 1.5 Qts low-sodium vegetable broth
- Sodium free cajun/creole seasoning
- 3 Bay leaves
- 1 C green onions
- 1/4 C parsley
Directions
Mise en Place
- Wash and dry produce
- Peel and devein shrimp
- Chop onions, celery, bell peppers
- Slice the okra
- Peel and mince garlic
- Measure out the ingredients
Make roux
- In a large stock pot, heat vegetable oil over medium heat, add flour, stirring constantly with a whisk until golden brown for about 10 minutes. Be careful not to burn.
Cook okra
- Add okra to the roux, reduce heat to a simmer and let cook for about 10 minutes to soften.
Add vegetables and seasonings
- Add onions, peppers, and celery, and stir until softened. Add garlic and Cajun seasoning, salt, and pepper. Slowly stir in vegetable broth and bring to a boil, add bay leaves. Reduce heat to low and simmer until thickened, stirring occasionally, about 35 minutes.
Cook shrimp
- Add shrimp, green onions, and parsley and let cook for about 10 minutes (until shrimp is pink and opaque), taste, and adjust seasonings.
Garnish, Serve, and Enjoy
- Garnish with green onions and serve over whole grain rice
Recipe in Action
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6 Servings
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Difficulty: Intermediate
Nutrition Tip 
Okra is a flowering plant in the mallow family. It is valued for its edible green seed pods. It is a good source of minerals, vitamins, antioxidants, and fiber.
Gumbo is often cited as an example of the melting-pot nature of Louisiana cooking. It's complex flavors come from a melding of several types of cuisines including Native American, African, Caribbean, Spanish and French.
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