Faux Gumbo
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
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
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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.
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.