Looking for a delicious and healthy meal idea? Look no further than our 8 fl oz (240 ml) Wild Rice Gumbo, which packs just 103 calories per serving. Made with a hearty mix of wild rice and spicy vegetables, this gumbo is sure to please even the most discerning palates.

Not only is our Wild Rice Gumbo delicious, it's also packed with nutritional goodness. Wild rice is high in protein, fiber, and a range of essential vitamins and minerals, making it an ideal choice for health-conscious eaters. Plus, the spicy vegetables in our gumbo provide a range of other health benefits, including an antioxidant boost and improved digestion.

So, whether you're looking for a satisfying and healthy lunch or a hearty dinner, be sure to give our Wild Rice Gumbo a try. You won't be disappointed!

Calories per serving

Our Wild Rice Gumbo contains just 103 calories per serving, making it a low calorie but satisfying meal option. This makes it perfect for those looking to watch their weight or maintain a healthy diet.

Ingredients list

To make our Wild Rice Gumbo, you will need the following ingredients:

• 1 cup uncooked wild rice
• 2 cups water
• 1/2 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped celery
• 1 clove garlic, minced
• 1/2 tsp. paprika
• 1/4 tsp. cayenne pepper
• 1 can (14 oz.) diced tomatoes, undrained
• 1 can (14 oz.) chicken broth
• 1/2 lb. cooked, peeled, and deveined shrimp

Preparation instructions

To prepare our Wild Rice Gumbo, follow these easy steps:

1. Rinse wild rice thoroughly and drain.
2. Combine wild rice and water in a large pot and bring to a boil. Reduce heat and simmer covered for 45-55 minutes or until rice is tender and water is absorbed.
3. In a separate pan, heat 1 tbsp. of vegetable oil over medium heat. Add onion, bell pepper, celery, and garlic, and cook for 5 minutes or until vegetables are softened.
4. Add paprika, cayenne pepper, diced tomatoes, and chicken broth to the pan with the vegetables. Bring to a boil and then reduce heat and simmer for 10-15 minutes.
5. Stir in cooked rice and shrimp (or other protein) and simmer until heated through.
6. Serve hot and enjoy!

Benefits of wild rice

Wild rice is a type of grass that is native to North America, and has long been cherished for its nutritional benefits. Here are just a few of the many ways that wild rice can enhance your health:

• High in protein: Wild rice contains about 6 grams of protein per cup, making it an ideal choice for vegetarians or anyone looking to boost their protein intake.
• Rich in fiber: With 3 grams of fiber per serving, wild rice can promote healthy digestion and help regulate blood sugar levels.
• Packed with nutrients: Wild rice is a good source of vitamins B6 and E, as well as minerals such as magnesium, phosphorus, and zinc.

Gumbo's cooking tradition

Gumbo is a hearty stew that originated in Louisiana, and combines African, French, and Spanish flavors and cooking techniques. The dish typically includes a variety of ingredients, including rice, vegetables, meat or seafood, and spices. In Louisiana, gumbo is often made to feed large groups of people, and is a staple dish during social events such as Mardi Gras and football tailgates. Today, gumbo has become a popular dish all across the United States, and is enjoyed for its rich flavors and satisfying texture.

Serving size suggestion

One serving of our Wild Rice Gumbo is 8 fl oz (240 ml) or approximately 1 cup. This recipe makes 6 servings, so it's perfect for feeding a family or having leftovers for lunch the next day.

Nutritional value of wild rice

Wild rice is incredibly nutritious, and is packed with a range of vitamins, minerals, and antioxidants that can enhance your health. Here's a breakdown of the nutritional value of wild rice per cup (164g) serving:

• calories: 166
• Protein: 6.5g
• Fat: 0.6g
• Carbohydrates: 35g
• Fiber: 3g
• Vitamin B6: 9% of the RDI (Recommended Daily Intake)
• Vitamin E: 5% of the RDI
• Magnesium: 7% of the RDI
• Phosphorus: 15% of the RDI
• Zinc: 9% of the RDI

Wild rice vs white rice

While many people assume that all types of rice are created equal, there are actually some significant differences between white rice and wild rice. Here's a quick breakdown of how they compare in terms of nutrition and flavor:

• Nutrition: Wild rice is higher in protein and fiber than white rice, and also contains a range of essential vitamins and minerals. White rice, on the other hand, is lower in overall nutrition and can spike blood sugar levels more quickly.
• Flavor: Wild rice has a nuttier, richer flavor than white rice, and can add a new dimension to any dish it's added to. White rice is more bland in flavor, and tends to take on the flavors of other ingredients more easily.

Variations and substitutions

Our Wild Rice Gumbo is a versatile dish that can be adapted to suit a range of tastes and preferences. Here are a few variations and substitutions to consider:

• Protein: You can substitute chicken, sausage, or tofu for the shrimp in this recipe to accommodate different dietary needs.
• Vegetables: If you don't have onions, bell peppers, or celery on hand, you can substitute other vegetables of your choice, such as mushrooms, carrots, or zucchini.
• Heat: If you don't like spicy food, you can omit the cayenne pepper from the recipe, or reduce the amount to your liking.

Tips for serving

To make the most of your Wild Rice Gumbo, here are a few tips to keep in mind:

• Pile on the toppings: Adding toppings such as shredded cheese, avocado, or sour cream can take this dish to the next level and add even more flavor.
• Pair with crusty bread: Serving slices of crusty bread alongside your gumbo is a great way to soak up all the delicious broth and ensure that you don't miss a drop.
• Reheat carefully: If you have leftovers, be sure to reheat your gumbo slowly over low heat to prevent it from becoming overcooked and mushy.