Recipe Video
Ingredients
- 1 pound shrimp (fresh, frozen, and/or dried), peeled and deveined
- 1/2 cup vegetable oil
- 1 cup flour (whole wheat)
- 2 cups okra, chopped
- 1 cup onions, chopped
- 1/2 cup celery, diced
- 1/2 cup bell pepper, diced
- 3 cloves garlic, minced
- 6 cups low-sodium vegetable broth
- Sodium free cajun/creole seasoning, to taste
- 3 bay leaves
- 1 cup green onions, sliced
- 1/4 cup parsley, chopped
Directions
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.
Add okra to the roux, reduce heat to a simmer and let cook for about 10 minutes to soften.
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.
Add shrimp, green onions, and parsley and let cook for about 10 minutes (until shrimp is pink and opaque), taste, and adjust seasonings.
Garnish with green onions and serve over brown 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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