Eating paleo

SHRIMP GUMBO

When I think of gumbo, I usually think of rice, so for a long time I didn’t make it—but gumbo itself is actually very Paleo-friendly. Traditional gumbos start with a roux, which includes flour, but I skip it completely and am always really happy with the consistency. If you like it a little thicker (or with more liquid), you can adjust the amount of chicken broth. This shrimp gumbo is spicy and delicious, whether it’s Mardi Gras or not. SERVES 4 TO 6

PREP TIME: 10 minutes

COOK TIME: 40 minutes

2 tablespoons (30 ml) extra-virgin olive oil

1 onion, diced

½ green bell pepper, diced

½ red bell pepper, diced

2 celery stalks, diced

2 tablespoons (30 ml) Cajun seasoning

1 (14.5-ounce) can diced tomatoes, drained

½ cup chicken broth

2 dried bay leaves

1 pound (454 g) raw shrimp, shells on

Salt

Freshly ground black pepper

Chopped fresh parsley, for garnish

1. In a large pot or Dutch oven over medium heat, heat the olive oil. Sauté the onion, green and red bell peppers, celery, and Cajun seasoning for 5 to 7 minutes.
2. Add the tomatoes to the pot, and stir well. Add the chicken broth and bay leaves, and bring to a boil. Reduce the heat to low, and simmer for at least 30 minutes.
3. Season the shrimp with salt and pepper, and add them to the pot 5 minutes before serving. When the shrimp are pink, serve the gumbo in bowls garnished with parsley.

VARIATION 1 SHRIMP AND SAUSAGE GUMBO: Make this gumbo spicier and a bit heartier by adding sausage. Cook 1 pound (454 g) andouille sausage in a pan for 5 to 7 minutes, until browned, and allow to cool before cutting into ½-inch slices. Add the slices to the pot with the tomatoes.

VARIATION 2 CHICKEN GUMBO: This recipe works really well using 2 pounds (907 g) diced chicken instead of the shrimp, so if that’s what you have in your refrigerator, don’t hold back. The chicken may take longer to cook, depending on the size of the dice, so make sure it’s cooked through.

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Shrimp gumbo with all the soul of the Louisiana classic — the holy trinity of onion, peppers, and celery, Cajun spice, tomatoes, and a slow-simmered broth. Without flour roux, the flavor comes from a patient sauté and a long, low simmer that lets the seasonings marry. Shrimp go in at the very end and cook in minutes.

Pro Tips

• Don't rush the trinity — sautéing the onion, peppers, and celery for a full 5 to 7 minutes builds the flavor foundation that replaces a traditional roux.
• Keep the shrimp in their shells while simmering; the shells add real body and sweetness to the broth. Peel them at the table if you like.
• The gumbo tastes even better after a night in the fridge, so making it a day ahead is genuinely worth it.
• Serve over cauliflower rice to soak up the broth the way rice would in the classic bowl.

Frequently Asked Questions

How do you thicken gumbo without flour?

This version leans on a long simmer and the natural body of tomatoes and broth rather than a roux. Some cooks add a small amount of okra or filé powder for extra thickness.

Can I use frozen shrimp in gumbo?

Yes — add them frozen in the last 5 minutes and extend the simmer slightly. They'll cook through gently in the hot broth.

Is shrimp gumbo Paleo?

This one is, since it skips the flour roux and uses vegetables, broth, Cajun seasoning, and shrimp. Check that your Cajun blend has no added sugar or anti-caking fillers.

How long does gumbo keep?

Up to 3 days in the fridge, and it reheats beautifully. Add the shrimp only when you first cook it, or they'll turn rubbery on rewarming.

Recipe Card

Stav Kogan

SHRIMP GUMBO

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 2 tbsp extra-virgin olive oil
• 1 onion, diced
• ½ green bell pepper, diced
• ½ red bell pepper, diced
• 2 celery stalks, diced
• 2 tbsp Cajun seasoning
• 1 (14.5-ounce) can diced tomatoes, drained
• ½ cup chicken broth
• 2 dried bay leaves
• 1 lb raw shrimp, shells on

Method

 

1. Chopped fresh parsley, for garnish
2. In a large pot or Dutch oven over medium heat, heat the olive oil.
3. Sauté the onion, green and red bell peppers, celery, and Cajun seasoning for 5 to 7 minutes.
4. Add the tomatoes to the pot, and stir well.
5. Add the chicken broth and bay leaves, and bring to a boil.
6. Reduce the heat to low, and simmer for at least 30 minutes.
7. Season the shrimp with salt and pepper, and add them to the pot 5 minutes before serving.
8. When the shrimp are pink, serve the gumbo in bowls garnished with parsley. VARIATION 1 SHRIMP AND SAUSAGE GUMBO: Make this gumbo spicier and a bit heartier by adding sausage.
9. Cook 1 pound andouille sausage in a pan for 5 to 7 minutes, until browned, and allow to cool before cutting into ½-inch slices.
10. Add the slices to the pot with the tomatoes. VARIATION 2 CHICKEN GUMBO: This recipe works really well using 2 pounds diced chicken instead of the shrimp, so if that’s what you have in your refrigerator, don’t hold back. The chicken may take longer to cook, depending on the size of the dice, so make sure it’s cooked through.

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