Allergy Associates of La Crosse / Recipes / Shrimp and Okra Gumbo

Shrimp and Okra Gumbo

Yields 4 servings


  • 2 Tbsp. canola oil, divided
  • 3 Tbsp. all-purpose flour or gluten-free substitute
  • 10 Tbsp. low-sodium chicken broth
  • 1 cup onion, diced
  • 4 oz. smoked ham, diced
  • 1 cup green bell pepper, diced
  • 2/3 celery, diced
  • 1/2 tsp. thyme, dried
  • 3 garlic cloves, minced
  • 1/2 lb. fresh okra, sliced
  • 1/4 cup water
  • 1/2 tsp. red pepper, ground
  • 1/2 tsp. paprika
  • 1/2 tsp. black pepper
  • 1/4 tsp. allspice, ground
  • 1 28 oz. canned tomatoes, diced
  • 3/4 lb. large shrimp, peeled and deveined
  • 2 Tbsp. fresh parsley, chopped


  1. In a large saucepan, heat 1 tablespoon oil over medium high heat. Add in the flour and cook for 1 minute, whisking continuously. Then add the broth and whisk until thick. Pour mixture into a bowl and set aside.
  2. Wipe the pan clean and then heat the remaining 1 tablespoon of oil over medium heat. Add the onion and ham, cooking for 10 minutes, stirring occasionally.
  3. Next, add the bell pepper, celery, thyme, garlic, and okra, cooking for another 5 minutes or until vegetables are just tender, stir occasionally.
  4. Add the flour/broth mixture, water, ground red pepper, paprika, black pepper, salt, allspice, and canned tomatoes. Stir until combined, bring to a boil and reduce heat and simmer for 10 minutes.
  5. Mix in the shrimp and cook an additional 4 minutes or until shrimp are done. Sprinkle with fresh parsley and serve.

Nutrition per serving: 320 calories, 22 g carbohydrates, 130 mg cholesterol, 16 g fat, 6 g fiber, 22 g protein, 950 mg sodium, 7 g sugar.

Recipe from:

Okra is a whole food

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