Cajun-Style Shrimp and Okra Gumbo

Other Fast With Oil Published February 16, 2026

Gumbo is Louisiana's defining dish, and this version proves that fasting food can be as bold and layered as anything in Cajun country. The holy trinity of onion, celery, and bell pepper forms the base. Okra acts as a natural thickener. And the shrimp — always permitted during fasting, because shellfish are invertebrates, not fish — provide the protein and sweet brininess that make gumbo unmistakable. This is not a simplified or apologetic version. This is real gumbo.

The roux is the foundation. Cook it low and slow until it turns the color of dark chocolate. Do not walk away from it.

FASTING LEVEL: Fast With Oil (shellfish are invertebrates and permitted on all fasting days)
SERVINGS: 6
TIME: 1 hour

INGREDIENTS

For the roux:
- 1/3 cup vegetable oil
- 1/3 cup all-purpose flour

For the gumbo:
- 500g large shrimp, peeled and deveined (shells reserved)
- 2 tablespoons vegetable oil
- 1 large onion, diced
- 2 stalks celery, diced
- 1 green bell pepper, diced
- 4 cloves garlic, minced
- 300g okra, sliced into 1cm rounds (fresh or frozen)
- 1 can (400g) crushed tomatoes
- 6 cups shrimp stock (see notes) or vegetable stock
- 2 bay leaves
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper (or more)
- 1/2 teaspoon black pepper
- 1 teaspoon filé powder (optional, added at the end)
- Salt to taste
- Hot sauce to taste
- 4 cups cooked white rice, for serving
- Green onions, sliced, for garnish

METHOD

1. If making shrimp stock: simmer the reserved shrimp shells in 7 cups of water with a bay leaf and a few peppercorns for 20 minutes. Strain. This adds tremendous depth.

2. Make the roux: heat oil in a large heavy pot (cast iron is ideal) over medium heat. Add flour and whisk constantly. Cook for 15-20 minutes, whisking the entire time, until the roux turns a dark reddish-brown — the color of milk chocolate. It should smell like toasted nuts. If you see black specks, you have burned it and must start over.

3. Immediately add the onion, celery, and bell pepper to the roux. Stir vigorously — the vegetables will halt the browning and sizzle dramatically. Cook for 5 minutes until softened.

4. Add garlic, smoked paprika, thyme, cayenne, and black pepper. Stir for 1 minute.

5. Add the crushed tomatoes and stock gradually, stirring to incorporate the roux smoothly. Add the bay leaves. Bring to a boil, then reduce to a simmer.

6. In a separate skillet, heat 2 tablespoons oil over medium-high heat. Add the okra and cook for 8-10 minutes, stirring occasionally, until the sliminess has cooked off and the okra is lightly browned. Add to the gumbo.

7. Simmer the gumbo for 20 minutes, stirring occasionally.

8. Add the shrimp and cook for 3-4 minutes until pink and curled. Do not overcook.

9. Remove bay leaves. Season with salt and hot sauce. Stir in filé powder if using (never boil after adding filé — it becomes stringy).

10. Serve over rice in deep bowls, topped with sliced green onions.

NOTES

- Shrimp, crab, crawfish, squid, mussels, and oysters are all invertebrates and permitted on all fasting days. You can add any combination to this gumbo. A mixed shellfish gumbo is spectacular.
- The roux is not optional and cannot be rushed. Twenty minutes of steady whisking is the price of entry. Some cooks go even darker — a "brick roux" — but the chocolate stage is the sweet spot.
- Pre-cooking the okra separately eliminates the slime that puts some people off. This step is non-negotiable.
- Filé powder (ground sassafras leaves) is a traditional thickener and flavor agent. It is available online or at specialty Southern food stores.
- This gumbo is even better reheated the next day.