Soul Gumbo

Name: Soul Gumbo
Prep time: 15 min
Cook time: 30 min
Yield: 4 servings
Cuisine: Cajun
Ingredients: 2 cups water; 2 (14 1/2 oz.) cans Cajun-style stewed tomatoes; 1/4 teaspoon hot pepper sauce; 1/2 teaspoon Cajun seasoning; 2 garlic cloves, minced; 1 medium onion, sliced; 1/3 cup uncooked regular rice; 1 (10 oz.) package frozen cut okra, thawed; 2 (15 oz.) cans black-eyed peas, drained

Seafood

Prep: 15 min Cook: 30 min Serves: 4 Cuisine: Cajun

Soul Gumbo is a hearty, flavorful dish featuring Cajun spices, okra, black-eyed peas, and rice, perfect for comfort food lovers and those craving a taste of Louisiana cuisine.

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Ingredients

2 cups water
2 (14 1/2 oz.) cans Cajun-style stewed tomatoes ⓘ
1/4 teaspoon hot pepper sauce ⓘ
1/2 teaspoon Cajun seasoning ⓘ
2 garlic cloves, minced
1 medium onion, sliced
1/3 cup uncooked regular rice ⓘ
1 (10 oz.) package frozen cut okra, thawed ⓘ
2 (15 oz.) cans black-eyed peas, drained ⓘ

Instructions

If using fresh shrimp, peel and devein them.
In a large pot, combine water, stewed tomatoes, hot pepper sauce, Cajun seasoning, and minced garlic.
Bring the mixture to a boil over medium heat.
Add sliced onion, uncooked rice, and thawed okra to the pot.
Reduce heat and simmer for about 20 minutes, stirring occasionally.
Add drained black-eyed peas and cook for an additional 5-10 minutes until heated through.
Adjust seasoning to taste and serve hot.

Nutrition & Diet Analysis (per serving)

269 kcal 13% DV

Protein Fat Carbs

Macronutrients

Protein 8.6g 17% DV

Total Fat 8.3g 11% DV

Carbs 39.3g 14% DV

Fiber 1.7g 6% DV

Sugar 2.3g 5% DV

Electrolytes

Sodium 530mg 23% DV

Potassium 145.5mg 3% DV

Cholesterol 31.5mg 11% DV

Vitamins & Minerals

Vitamin A 37.3mcg 4% DV

Vitamin C 1.6mg 2% DV

Vitamin D 0.1mcg

Calcium 40.5mg 3% DV

Iron 2.5mg 14% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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