New Orleans Gumbo Casserole

Louisiana Gumbo brought into the Zone with healthy ingredients that still have that southern flavor.

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Yield2 Servings
Prep Time (mins)
  • Ingredients
  • Nutrition
  • 2 tsps Dr. Sears' Zone Extra Virgin Olive Oil
  • 2 cups Okra
  • 1 cup Onions - diced
  • 3 cloves Garlic - minced
  • 1 Bell pepper - chopped
  • 1 cup Celery - chopped
  • 2 cups Kitchen Basics seafood stock - (or vegetable)
  • 1 1/2 cups Plum tomatoes - chopped (drained if using canned)
  • 1 tsp Ground cumin
  • 2 tsps Chili powder
  • 1 tsp Thyme
  • 1/2 tsp Bay leaf
  • 2 tsps Old Bay seasoning - (optional)
  • 1 tbsp Filé powder - (optional)
  • 1/2 cup Black beans, BUSH'S - (rinsed/drained)
  • 3 Scallions chopped
  • 1 link Al fresco chipotle chorizo chicken sausage - (come precooked) sliced
  • 4 oz Shrimp - cooked
Calories 366
Total Fat 10g
Carbohydrates 42g
Fiber 13g
Protein 31g

Instructions

  1. Add olive oil to a soup pot.
  2. Add okra and sauté until just starting to lightly brown.
  3. Add onions, garlic, peppers, and celery and continue to cook until slightly soft. (Add a splash of stock if needed.)
  4. Add fish or vegetable stock, tomatoes, cumin, chili powder, thyme, bay leaf, Old Bay seasoning, filé powder and black beans and simmer for 20-25 minutes.
  5. Add in the scallions, sausage and cooked shrimp and simmer for another 5 minutes.