Posted on Leave a comment

One Pot Cajun Stew

Welcome to flavor town, where hearty Cajun Sausage Stew reigns supreme! Packed with smoky Andouille sausage, vibrant veggies, and a blend of bold spices, this soul-warming dish is a celebration of Cajun cuisine at its finest. Perfect for busy individuals craving a taste of the South without sacrificing health or budget, our one pot cajun stew is a true game-changer in the world of meal prep. With just a few simple ingredients and minimal prep time, you can whip up a batch of this flavorful stew to enjoy throughout the week. So grab your apron and get ready to dive into a bowl of comfort and flavor that will leave you craving seconds!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 437kcal | Carbohydrates: 22g | Protein: 21g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 15g | Trans Fat: 0.2g | Cholesterol: 75mg | Sodium: 2039mg | Potassium: 1123mg | Fiber: 6g | Sugar: 10g | Vitamin A: 4059IU | Vitamin C: 74mg | Calcium: 113mg | Iron: 3mg
round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Why This Cajun Stew Recipe is Great for Meal Prep

  • Quick and Easy Prep: With just a handful of simple ingredients and straightforward instructions, this one pot cajun recipe can be whipped up in no time. Say goodbye to spending hours in the kitchen – our stew is ready to go in under 30 minutes, perfect for those hectic weeknights!
  • Budget-Friendly: We get it – sticking to a budget is important, especially when life gets busy. That’s why our one pot cajun recipe uses affordable, readily available ingredients like sausage, veggies, and pantry staples. You won’t have to break the bank to enjoy a hearty, satisfying meal.
  • Versatile and Customizable: Don’t be afraid to get creative! This stew is incredibly versatile, so feel free to swap out ingredients based on what you have on hand or your personal preferences. Not a fan of okra? No problem – toss in some diced zucchini instead. The possibilities are endless!
  • Perfect for Meal Prep: Planning ahead is key when you’re juggling a busy schedule, and our one pot Cajun Sausage Stew is the ultimate meal prep champion. Whip up a big batch on Sunday and portion it out into containers for easy grab-and-go lunches or dinners throughout the week. It reheats like a dream and tastes even better the next day!
  • Nutritious and Filling: Don’t let the simplicity fool you – this one pot cajun stew is packed with wholesome goodness that will keep you fueled and satisfied. From protein-packed sausage to fiber-rich veggies, each spoonful is loaded with nutrients to keep you going strong all day long. Plus, it’s hearty enough to curb even the mightiest of appetites!

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • Andouille Sausage: This smoky, spicy sausage is the star of the show, bringing a burst of Cajun flavor to the dish. It’s not only delicious but also adds protein and richness, making the stew hearty and satisfying. Andouille sausage is also budget-friendly, making it a perfect choice for those looking to keep costs down without sacrificing flavor.
  • Okra: This underrated veggie adds a unique texture and flavor to the stew. When sliced and cooked down, okra releases a natural thickening agent that helps give the stew its signature hearty consistency. Plus, it’s packed with vitamins, minerals, and fiber, making it a nutritious addition to any meal.
  • Bell Pepper: Not only does diced bell pepper add a pop of vibrant color to the stew, but it also brings a subtle sweetness and crunch. Rich in vitamin C and antioxidants, bell peppers boost the nutritional value of the dish while adding a refreshing flavor contrast to the savory sausage and spices.
  • Onions, Celery, and Carrots: This classic trio of aromatics forms the flavor base of the stew, known as a mirepoix. Sauteed until soft and fragrant, they provide depth and complexity to the dish while complementing the other ingredients. Plus, they’re incredibly budget-friendly and readily available year-round.
  • Garlic: A staple in Cajun cuisine, minced garlic adds a bold, pungent flavor that enhances the overall taste of the stew. It’s also known for its immune-boosting properties and adds an extra layer of health benefits to the dish.
  • Tomato Sauce: This pantry staple not only adds richness and depth to the stew but also helps to balance out the flavors. The acidity of the tomato sauce helps to cut through the richness of the sausage, creating a harmonious balance of flavors.
  • Chicken Broth: Providing a savory, umami-rich base, chicken broth infuses the stew with depth of flavor. If you’re looking to keep the dish budget-friendly, water can be used as a substitute without sacrificing too much flavor.
  • Bay Leaf, Garlic Powder, Salt, and Paprika: These spices and seasonings are the secret weapons that take the stew from good to great. Bay leaf adds a subtle earthiness, garlic powder enhances the garlic flavor, salt balances out the other flavors, and paprika adds a hint of smokiness and depth.
  • Olive Oil: Used for sauteing the aromatics and sausage, olive oil adds richness and helps to marry the flavors together. It’s a healthier alternative to butter or vegetable oil and adds a touch of Mediterranean flair to the dish.
round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Instructions for Easy Dinner Meal Prep

  1. Heat up a soup pan over medium-high heat and add a tablespoon of olive oil. Once the oil is shimmering, toss in your diced onions, carrots, and celery. Let them sizzle away for about 2 to 3 minutes until they start to soften and become aromatic.
  2. Next up, it’s time to add some garlic goodness! Throw in your minced garlic and sliced Andouille sausage, and let them mingle with the veggies for another minute. Can you smell that irresistible aroma already?
  3. Once your beef is beautifully seared, add in the sliced mushrooms and sauté them alongside the beef until they soften and release their savory flavors. Mushrooms are a fantastic source of umami and will elevate the overall taste of your stew.
  4. Now, pour in your chicken broth (or water) and tomato sauce, followed by the diced bell pepper and sliced okra. Don’t forget to sprinkle in your bay leaf, garlic powder, salt, and paprika – these are the secret ingredients that will elevate your stew to new heights of deliciousness!
  5. Bring the pot to a gentle boil, then reduce the heat to low-medium and pop on the lid. Let your stew simmer away for about 10 minutes, allowing all those flavors to meld together in perfect harmony.

Reference the recipe card below for detailed instructions.

square glass meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

Meal Prep and Pairing Tips for Cajun Sausage Stew

  • Crusty Bread: There’s nothing like dipping a warm, crusty piece of bread into a bowl of hearty stew. Opt for a whole grain or artisan bread for added fiber and flavor.
  • Rice or Quinoa: Serve the stew over cooked rice or quinoa for a complete and filling meal. Brown rice or wild rice are nutritious options that add texture and flavor to the dish.
  • Side Salad: Balance out the richness of the stew with a crisp, refreshing side salad. Mix up your favorite greens with sliced veggies, nuts, and a tangy vinaigrette for a light and healthy accompaniment.
  • Cornbread: Cornbread is a classic Southern pairing for Cajun-inspired dishes. Whip up a batch of homemade cornbread or grab a pre-made mix for a deliciously comforting side.
  • Steamed Vegetables: Keep things light and nutritious by serving the stew alongside steamed or roasted vegetables. Broccoli, cauliflower, and green beans are all great options that add color and nutrients to your meal.
  • Garnishes: Don’t forget to garnish your stew with fresh herbs like parsley or green onions for a pop of color and flavor. A dollop of sour cream or a sprinkle of shredded cheese can also take your stew to the next level.
square meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers
round bowl with sausage, celery, okra, in a tomato stew

Cajun Sausage Stew

Whip up a batch of hearty Cajun Sausage Stew, brimming with smoky Andouille sausage, vibrant veggies, and bold spices, for a flavorful and budget-friendly meal prep option!
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Cajun
Servings 2
Calories 437 kcal

Equipment

  • knife
  • cutting board
  • soup pan
  • spatula

Ingredients
  

  • 6 oz andouille sausage
  • 1 cup okra (sliced)
  • 1 green bell pepper (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup celery (diced)
  • 1/4 cup carrots (diced)
  • 2 tablespoons garlic (minced)
  • 1 cup tomato sauce
  • 1 cup chicken broth (or water)
  • 1 bay leaf
  • 1/2 teaspoon garlic powder (diced)
  • 1/4 teaspoon salt
  • 1/4 tsp paprika
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a soup pan on medium high heat. Saute the onions, carrots, and celery for about 2 to 3 minutes until they soften. Then, add the garlic and sliced sausage. Saute for another minute
  • Pour in the broth, tomato sauce, bell pepper, okra, and seasonings
  • Bring the pot to a boil. Once it reaches a bowl, lower the heat to low medium and cover with a lid. Let it simmer for about 10 minutes

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here

Nutrition

Calories: 437kcalCarbohydrates: 22gProtein: 21gFat: 31gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gTrans Fat: 0.2gCholesterol: 75mgSodium: 2039mgPotassium: 1123mgFiber: 6gSugar: 10gVitamin A: 4059IUVitamin C: 74mgCalcium: 113mgIron: 3mg

Frequently Asked Questions

Can I use a different type of sausage?

Absolutely! While Andouille sausage is traditional and adds a unique flavor, feel free to substitute with your favorite type of sausage or even ground meat like turkey or chicken.


How spicy is this stew?

The level of spiciness can be adjusted to your preference by adding more or less paprika or using a spicier variety of sausage. Feel free to customize the heat in this one pot cajun recipe to suit your taste buds!


Can I add other vegetables to the stew?

Absolutely! This recipe is highly adaptable. Feel free to add your favorite veggies such as potatoes, corn, or spinach to bulk up the stew and add extra nutrition.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating