Prawn gumbo

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Prawn gumbo: a Louisiana stew with rice, onions, okra and peppers

Our easy gumbo recipe is a twist on an American classic

40 mintes

Serves 4

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

This hearty dish is absolutely packed with veggies – in fact, you’ll eat up 3.5 of your 5 A DAY in just one meal. No excuses!

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

This hearty dish is absolutely packed with veggies – in fact, you’ll eat up 3.5 of your 5 A DAY in just one meal. No excuses!

Ingredients

  • ½ tablespoon vegetable oil
  • 1 onion, finely chopped
  • 2 celery sticks, finely chopped
  • 2 green peppers, deseeded and finely sliced
  • 1 red chilli, deseeded and finely chopped
  • 2 cloves garlic, peeled and finely diced
  • 1 x 400g can chopped tomatoes
  • 200g okra, topped and tailed, and roughly chopped
  • 150g wholegrain rice (uncooked weight)
  • 800ml vegetable stock, made with 1 reduced-salt stock cube
  • 300g cooked king prawns
  • Freshly ground black pepper
  • Large handful flat leaf parsley, roughly chopped

CALORIES: 272

FAT: 3.2g

5 A DAY: 3.5

SALT: 1.3g

SUGAR: 9.5g

Method

  1. Heat the oil in a large saucepan over a medium heat and cook the onion, celery and peppers for 8 minutes or until they start to soften.
  2. Add the chilli, garlic, tomatoes, okra and stir before adding the rice and vegetable stock. Bring to the boil.
  3. Reduce heat and simmer for 20 minutes, stirring occasionally until the rice is cooked and all the stock has been absorbed.
  4. Add the prawns, black pepper, most of the parsley and heat through.
  5. Divide among four plates and garnish with the remaining parsley.

The mixture should be thick and the okra will be sticky, but you can add extra water if needed


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