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  • 110 MINUTES

Recipe Video


  • 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


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

  • 6 Servings
  • Difficulty: Intermediate
Click here for Nutrition Facts 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.

Cultural Facts

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.