Healthy Recipes

Creole Gumbo With Red Beans and Rice

Experience this high-protein, muscle-building meal that's great for fueling your workouts.

Creole Gumbo with Red Beans and Rice
Moya McAllister
Calories 586
Protein 22g
Fat 29g
Carbs 59g
Fiber 8gg
Moya McAllister

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Creole Gumbo With Red Beans and Rice Prep time: 15 min.   |   Cook time: 40 min.
You'll need
  • ¼ cup long-grain brown rice
  • ⅔ cup cooked kidney beans, rinsed
  • 2 scallions, finely chopped
  • 1¼ cube organic chicken bouillon
  • 2 tsp vegetable oil
  • ¼ cup flour
  • 1 onion, diced
  • 2 green peppers, sliced
  • 2 sticks celery, sliced
  • 3 cloves garlic, chopped
  • ½ cup saucisson or salami, skin removed and diced
  • 2 tsp Cajun seasoning
  • 1 tsp smoked paprika
  • 10 king prawns
  • ½ tsp Tabasco hot pepper sauce
  • ½ tsp Worcestershire sauce
1. Cook brown rice according to package directions; when almost done , add beans for final few minutes of cooking. Drain rice and beans; return to pan with scallions; stir. Set aside
2. Meanwhile, bring 1¼ cups water to boil in a pan. Using a handheld blender, mix in bouillon, then add another 1¼ cups water to make stock. Remove from heat.
3. Heat 2 tsp vegetable oil in a large pan over medium heat. Add flour and stir in oil until a paste forms. Continue cooking, stirring until golden brown. Remove from heat.
4. Add a little chicken stock to pan; stir until combined to make sauce. Repeat, adding a little stock at a time until all liquid is combined. (If lumpy, pulse with hand blender).
5. Heat a deep frying pan on high heat; add 1 tsp oil. Add onion, and garlic; cook 2-3 minutes, then add saucisson and dry spices; stir 1 minute.
6. Add prawns and sauce. Then add Tabasco and Worcestershire sauces and bring to a boil. Simmer for 3-4 minutes and serve with rice and beans.