Cajun Jambalaya with Okra, Andouille and Shrimp

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The other day, I was thinking about the way I used to eat. Back when I was in college and shortly after I graduated. Let’s just say it wasn’t very healthy or very delicious. Looking back, I think there was a period of time where I just completely forgot that I knew how to cook a decent meal. Plus, I couldn’t really be bothered. Like a lot of people, I had the misconception that cooking a real dinner out of real ingredients would be too expensive and take too much time. So we’d boil a box of pasta and mix it with a jar of sauce and some sausage. Or we’d try to be “healthy” and make a chicken stir-fry, but we would totally ruin it by using store-bought marinades that were loaded with sugar. For a special treat, we’d buy a box of zatarain’s mix and make jambalaya.

I don’t miss the other stuff at all, but I do kind of miss the jambalaya. And with Foodbuzz pledging to donate $25 to the Greater New Orleans Foundation (helping fishermen who were effected by the oil spill and their families) for every Gulf-Inspired post this weekend, it seemed like the perfect excuse to make it. Of course, I wasn’t going to resort to using a box – I know better than that now! (And a quick look at the back of the box confirmed my suspicions — 21% of your RDA of sodium? MSG? Sodium dioxide?? No thanks!) No, this jambalaya is 100% real food and 100% real flavor. Sure you have to spend a few minutes chopping vegetables, but other than that it really isn’t any more difficult or time consuming than the boxed stuff. And the final product is so much healthier and so much more delicious that there really isn’t any excuse to take “shortcuts”!

Question: Do/ have you ever relied on convenience foods? Do you think they’re worth it? I think they’re nice for those nights when I just don’t have the energy think about cooking at all, but now I try to make sure the ingredients are all real, recognizable foods. I don’t think they’re generally huge time-savers (there’s nothing they can do to make water boil any faster!) but I will admit that they do cut down on the energy you have to spend cooking and they require a lot less thought that starting with whole ingredients does.
Looking for more Gulf-inspired flavor? How about a nice, steamy bowl of gumbo? Gumbo is very similar to jambalaya, but it’s prepared as a soup enriched with a roux. In gumbo, the rice is cooked separately from the other ingredients and added in the final step instead of cooking along with everything else and absorbing all of the flavors.
Cajun Jambalaya with Okra, Andouille and Shrimp 1

Cajun Jambalaya with Okra, Andouille and Shrimp

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Course: Healthy One Pan Recipes
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 244kcal


  • ½ lb. shrimp cleaned with tails removed
  • ½ tsp cayenne pepper
  • 1 Tbs oregano dried
  • 1 tsp thyme dried
  • ¼ lb. Andouille sausage sliced into rounds (Chicken andouille works well if you can find it)
  • ¼ cup chopped onion
  • ¼ cup chopped green pepper
  • 2 stalks celery chopped
  • 2 cloves garlic minced
  • 4 plum tomatoes chopped
  • 3 cups fat-free chicken stock
  • 2 bay leaves
  • 1 tsp Tabasco sauce plus more to taste
  • 1 cup quick cooking brown rice
  • 1 cup okra sliced into rounds
  • 2 tsp fresh basil chopped
  • salt and pepper


  • In a bowl, combine the shrimp, cayenne, oregano, and thyme. Toss to coat.
  • Set a heavy pot over high heat and add the andouille. Cook for several minutes, until the andouille begins to brown and crisp on the outside edges. Add the onion, pepper, celery, and garlic. Cook 3-4 minutes to allow the vegetables to soften. Add the tomatoes, stock, bay leaves and Tabasco.
  • Slowly stir in the rice. Bring to a simmer and cook for 10 minutes. Add the shrimp (along with any remaining seasonings from the bowl) and okra. Cook another 5-10 minutes, until the shrimp is cooked through and the rice is tender.
  • Stir in the basil and season to taste with salt and pepper. Serve with additional Tabasco so each diner can adjust the amount of spice to suit their taste.
Nutrition Facts
Cajun Jambalaya with Okra, Andouille and Shrimp
Amount Per Serving (1 g)
Calories 244 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Polyunsaturated Fat 6g
Cholesterol 102mg34%
Sodium 866mg38%
Carbohydrates 18g6%
Fiber 3g13%
Sugar 5g6%
Protein 17g34%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @HealthyDelish or tag #HealthyDelish!

Hi, I'm Lauren!

I'm a certified plant-based cook and enthusiastic omnivore who loves looking for creative ways to make weeknight meals more nutritious. I'm the author of Heathy Eating One Pot Cookbook and Healthy Meal Prep Slow Cooker Cookbook. I also blog at The Busy Foodie. Read more...


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24 thoughts on “Cajun Jambalaya with Okra, Andouille and Shrimp”

  1. Thanks for the recipe. My only question is, brown rice cooks a lot longer than 20 minutes. If by brown you mean Basmati, then it will work.

    • I use quick cooking brown rice (like Minute rice) which is ready in 10-15 minutes.

    • I’m so happy you liked it! It’s one of my faovrites, too. (We like things pretty spicy around here!)

5 from 1 vote (1 rating without comment)

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