Shrimp and Crab Gumbo

Dairy Free
Health score
29%
Shrimp and Crab Gumbo
45 min.
6
350kcal

Suggestions


Welcome to a culinary adventure that brings the rich flavors of the South right into your kitchen! Our Shrimp and Crab Gumbo is a delightful twist on a classic dish, perfect for those who crave hearty comfort food without the dairy. With a cooking time of just 45 minutes, this dish is not only quick to prepare but also serves up to six people, making it ideal for family gatherings or dinner parties.

The magic of gumbo lies in its ability to blend an array of fresh ingredients into a savory stew that warms the soul. Picture succulent shrimp and sweet lump crabmeat mingling with the vibrant colors of bell peppers, celery, and okra, all enveloped in a rich, flavorful broth that has been lovingly enhanced with Cajun spices. Each bowl is a combination of perfect textures and mouthwatering tastes that will transport you straight to the bayous of Louisiana.

Whether you're enjoying it for lunch or as a centerpiece for dinner, this gumbo is sure to impress. It's a dish that's meant to be savored, with each bite bursting with flavor and character. The addition of crispy bacon provides a lovely smokiness, while the homemade toasted flour thickens the broth to perfection. And don’t forget to serve it over a bed of fluffy long-grain white rice, allowing you to soak up every drop of its deliciousness. Get ready to wow your family and friends with this dairy-free delight that is as satisfying as it is scrumptious!

Ingredients

  • slices bacon diced
  • teaspoons cajun spice salt-free
  •  celery stalks thinly sliced
  • cups rice long-grain white hot cooked
  • 0.3 teaspoon pepper red crushed
  • 28 ounce less-sodium chicken broth fat-free divided canned
  • 0.3 cup flour all-purpose
  •  garlic cloves minced
  • 1.5 cups bell pepper green finely chopped ( 1 large)
  • 12 ounce lump crab meat drained canned (such as Chicken of the Sea)
  • 16 ounce cut okra frozen thawed
  • cups onion finely chopped
  • 0.5 teaspoon salt 
  • pound shrimp deveined peeled
  • cup water 

Equipment

  • bowl
  • frying pan
  • whisk
  • dutch oven

Directions

  1. Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly.
  2. Place in a small bowl; cool.
  3. Cook bacon in a Dutch oven over medium-high heat 3 minutes.
  4. Add onion, bell pepper, celery, and garlic; saut 10 minutes or until vegetables are tender and lightly browned.
  5. Add water, and cook 1 minute, stirring constantly.
  6. Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
  7. Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat.
  8. Remove from heat; serve gumbo over rice.
  9. Serve with hot pepper sauce, if desired.

Nutrition Facts

Calories350kcal
Protein37.67%
Fat15.3%
Carbs47.03%

Properties

Glycemic Index
55
Glycemic Load
30.2
Inflammation Score
-9
Nutrition Score
29.422608439041%

Flavonoids

Apigenin
0.08mg
Luteolin
1.79mg
Isorhamnetin
2.67mg
Kaempferol
0.38mg
Myricetin
0.05mg
Quercetin
27.55mg

Nutrients percent of daily need

Calories:350.23kcal
17.51%
Fat:5.98g
9.2%
Saturated Fat:1.74g
10.9%
Carbohydrates:41.36g
13.79%
Net Carbohydrates:36.56g
13.29%
Sugar:4.66g
5.18%
Cholesterol:152.79mg
50.93%
Sodium:1387.41mg
60.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.13g
66.26%
Vitamin B12:5.42µg
90.38%
Vitamin C:55.97mg
67.84%
Manganese:1.24mg
61.97%
Copper:1.06mg
52.97%
Selenium:35.19µg
50.27%
Phosphorus:432.89mg
43.29%
Zinc:5.62mg
37.46%
Magnesium:122.55mg
30.64%
Vitamin B6:0.56mg
28.11%
Vitamin K:28.09µg
26.75%
Folate:101.94µg
25.48%
Potassium:812.71mg
23.22%
Vitamin B1:0.34mg
22.55%
Vitamin A:1063.08IU
21.26%
Fiber:4.81g
19.24%
Vitamin B3:3.63mg
18.13%
Calcium:175.02mg
17.5%
Iron:2.34mg
13.01%
Vitamin B2:0.19mg
11.09%
Vitamin B5:1.08mg
10.8%
Vitamin E:0.67mg
4.47%
Source:My Recipes