Author:
Kevin Curry
Soul Food: Cajun-inspired Soup
Soul Food: Cajun-inspired Soup
Ingredients for 6 servings
Substitution
Note
- spray olive oil
- 6oz (170g) smoked turkey sausage, cut into 1-inch chunks
- 2 tablespoons fresh garlic, minced
- 1/2 medium white onion, diced
- 2 celery stalks, diced
- 1 green bell pepper, diced
- 1/2lb chicken breast, chopped into 1-inch cubes
- Seasoning
- 2 tablespoons smoked paprika
- 1 tablespoon dried oregano
- 1 tablespoon dried thyme
- 1/2 teaspoon cayenne (or more/less depending on spice level)
- ALTERNATIVE SPICE OPTION – use 3 tablespoons The Fit Cook Southern Creole blend
- 6oz (170g) tomato paste
- 14.5oz (411g) no-salt-added canned diced tomatoes
- 3 cups low sodium chicken broth
- 3 bay leaves
- pinches of sea salt & pepper
- 1lb raw jumbo shrimp
- 3 cups cooked brown rice (OPTIONAL or use cauliflower rice for lower-carb option)
- juice from 1/2 lemon
Steps
Step 1
Set a pot on medium high heat.
Step 2
Once hot, spray with olive oil, then add the chopped sausage. Saute for about 2 minutes until the edges become seared and the sausages begin to “sweat” to make more oil in the pan.
Step 3
Add the garlic and the “holy trinity of cajun cooking” – bell pepper, onion and celery. Cook everything together for 2 minutes.
Step 4
Add the chicken and cook everything together until sear marks form on the outside of the chicken, about 3 minutes.
Step 5
Add the tomato paste and the seasonings and stir everything together for 1-2 minutes. It should create a sticky, fragrant paste.
Step 6
Then add the canned tomatoes and the broth. Stir and bring everything to a boil, adding pinches of sea salt & pepper.
Step 7
Once it begins to boil, reduce to a simmer on low heat. Add the bay leaves and cover and cook for at least 25 minutes.
Step 8
After 25 minutes, add the shrimp and cooked rice. Stir, then cover and cook again for another 15 minutes.
Step 9
Add lemon (if desired), and season to taste with sea salt & pepper. Enjoy!
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!