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Kevin Curry

Soul Food: Cajun-inspired Soup

Soul Food: Cajun-inspired Soup

Ingredients for 6 servings

* Optional 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


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!

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Prep 5min
Cook 45min
Total 50min

Nutrition per serving

About Kevin - 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!