SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 276.3
  • Total Fat: 2.0 g
  • Cholesterol: 129.2 mg
  • Sodium: 542.7 mg
  • Total Carbs: 38.9 g
  • Dietary Fiber: 9.1 g
  • Protein: 26.5 g

View full nutritional breakdown of Faux Gumbo calories by ingredient
Report Inappropriate Recipe

Faux Gumbo

Submitted by: JO_JO_BA

Introduction

Packed with flavour, this Cajun-style one-pot meal is made without an oily roux, being thickened instead with okra, brown rice and red lentils! The "medium" shrimp called for is commonly sold frozen as "31-35" count and is an economical protein addition to the mixture. Packed with flavour, this Cajun-style one-pot meal is made without an oily roux, being thickened instead with okra, brown rice and red lentils! The "medium" shrimp called for is commonly sold frozen as "31-35" count and is an economical protein addition to the mixture.
Number of Servings: 4

Ingredients

    1/4 cup water
    1 large green bell pepper, diced
    1 large red bell pepper, diced
    1 large stalk celery, diced
    1 large Vidalia or sweet onion, diced
    2 cloves garlic, minced
    2 cups crushed tomatoes
    1 1/2 cups vegetable broth
    3/4 cup water
    1/2 cup diced or sliced okra (fresh or frozen)
    1 tbsp fresh thyme leaves
    1 bay leaf
    1/4 tsp cayenne pepper
    1/4 tsp smoked paprika
    1/4 cup dried red lentils
    1/2 cup quick-cooking brown rice (a 20-minute variety such as Uncle Ben's Wholegrain Brown Rice)
    3/4 lb raw medium shrimp, shelled but with tails left on

Directions

Heat water in a large pot over medium heat.
Add peppers, celery and onion. Cook, stirring and adding water as necessary, for 10 minutes.
Add garlic and cook 1 minute longer.
Pour in tomatoes, broth and water, then add okra, thyme, bay leaf, cayenne, paprika, and lentils.
Reduce heat, cover and cook 20 minutes.
Stir in the rice, re-cover and cook a further 20 minutes, until tender.
Stir in shrimp and simmer until they are cooked through - this should take no longer than 6-7 minutes.
Remove bay leaf and serve.

Number of Servings: 4

Recipe submitted by SparkPeople user JO_JO_BA.






Great Stories from around the Web


Rate This Recipe