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Cajun Shrimp Stew
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Cajun Shrimp Stew

Cajun Shrimp Stew

over Basmati Rice

Cue the Zydeco music, because we’re taking you to the bayou! You’ll start by roasting up spiced cauliflower for this Cajun-inspired vegan stew. Meanwhile, the Creole holy trinity—onion, celery, and bell pepper—is happily caramelizing to the sound of a brass band off in the distance. A dose of tomatoes rounds it all out, and this delicious dish is ready in no time to ladle over fragrant, long-grain basmati rice. Like they say in NOLA: Laissez les bon temps roulez (Let the good times roll)!

Tags:
New
Calorie Smart
Allergens:
Wheat
Shellfish

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Total Time40 minutes
Prep Time15 minutes
DifficultyMedium

Ingredients

serving amount

10 ounce

Cauliflower Florets

1 unit

Yellow Onion

1 unit

Green Bell Pepper

2.5 ounce

Celery

¼ ounce

Parsley

1 tablespoon

Cajun Spice Blend

½ cup

Basmati Rice

2 unit

Veggie Stock Concentrate

1 tablespoon

Flour

(Contains Wheat)

14 ounce

Diced Tomatoes

10 ounce

Shrimp

(Contains Shellfish)

Not included in your delivery

7 teaspoon

Cooking Oil

Salt

Pepper

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Nutrition Values

/ per serving
Calories640 kcal
Fat19 g
Saturated Fat2.5 g
Carbohydrate80 g
Sugar20 g
Dietary Fiber9 g
Protein29 g
Cholesterol215 mg
Sodium1290 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Baking Sheet
Small pot
Large Pot
Paper Towel
Large Pan

Instructions

Prep
1

• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • Cut cauliflower into bite-size pieces if necessary. Halve, peel, and finely dice onion. Core, deseed, and finely dice bell pepper. Finely dice celery. Pick parsley leaves from stems; mince leaves.

Roast Cauliflower
2

• Toss cauliflower on a baking sheet with a large drizzle of oil, half the Cajun Spice Blend (you’ll use the rest later), salt, and pepper. Roast on top rack until tender and golden brown, 20-25 minutes.

Cook Rice
3

• Meanwhile, in a small pot, combine rice, half the stock concentrates, ¾ cup water (1½ cups for 4 servings), a drizzle of oil, salt, and pepper. Bring to a boil, then cover and reduce heat to low. Cook until rice is tender, 15-18 minutes. Keep covered off heat until ready to serve.

Start Stew
4

• Heat a large drizzle of oil in a large pot over medium-high heat. Add onion, bell pepper, and celery; cook, stirring occasionally, until browned and softened, 6-8 minutes. Season generously with salt and pepper. • Add another drizzle of oil to pot. Sprinkle in flour and remaining Cajun Spice Blend; cook, stirring, until lightly toasted, 1-2 minutes more.

Rinse shrimp under cold water. Pat shrimp or chicken dry with paper towels and season all over with salt and pepper. Heat a drizzle of oil in a large pan over medium-high heat. Add shrimp or chicken; cook, stirring occasionally, until cooked through, 3-4 minutes for shrimp, or 4-6 minutes for chicken. Transfer to a plate.

Finish Stew
5

• Add diced tomatoes, remaining stock concentrates, and 1¼ cups water (2½ cups for 4 servings) to same pot; stir to combine, scraping up any browned bits from bottom of pot. • Bring to a boil, then reduce heat to low, cover, and cook until slightly thickened, 7-10 minutes. • Stir in roasted cauliflower and half the parsley. Taste and season with salt and pepper.

Add shrimp or chicken to stew along with cauliflower.

Finish & Serve
6

• Fluff rice with a fork. • Divide rice between bowls on one side; serve stew alongside rice. Garnish with remaining parsley and serve.

Shrimp are fully cooked when internal temperature reaches 145°.

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