Healthy Cajun Shrimp Gumbo

Ingredients

• Shrimp

  Crustaceans, mixed species, raw

  30 medium or 180g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Wheat flour

  Whole-grain

  3 tbsp or 23g

• Onions

  Raw

  ⅓ medium or 37g

• Green bell pepper

  Sweet, green, raw

  2 medium or 238g

• Garlic

  Raw

  1 clove or 3g

• Tomatoes

  Red, ripe, raw, year round average

  1 cup, chopped or sliced or 180g

• Chicken stock

  Soup, home-prepared

  1 ½ cup or 360g

• Paprika

  Spices

  ½ tbsp or 3g

• Oregano

  Spices, dried

  ½ tsp, leaves or 0.5g

• Chili powder

  Spices

  1 tbsp or 8g

• Parsley

  Raw

  2 tbsp or 8g

• Bay leaf

  Spices

  1 tbsp, crumbled or 2g

• Cayenne pepper

  Spices, red or cayenne

  1 pinch or 0.4g

• Salt

  Table

  1 dash or 0.4g

• Kale

  Raw

  1 ½ cup, chopped or 101g

• Quinoa

  Cooked

  1 cup or 185g

Directions

1. To create the roux, whisk the olive oil and flour over medium-high heat.
2. Continue mixing with a wooden spoon (making sure to scrape the sides of the pan) for about 20 minutes, or until the the roux begins to turn a dark caramel color.
3. Add the vegetables (except for the kale), then saute until the peppers and onion begin to soften.
4. Add the stock and spices, continue to cook.
5. Once the mixture begins to bubble, lower the heat and add in the shrimp.
6. Continue cooking for about 10 minutes.
7. Lastly, add in the shredded kale.
8. Remove from heat, top each serving with quinoa, and enjoy!