Southern style Wild Rice and Crab Stew

A gorgeous Southern inspired dish, with cajun flavours, okra and wild rice, to create a beautiful and warming casserole. A gorgeous Southern inspired dish, with cajun flavours, okra and wild rice, to create a beautiful and warming casserole.

Prep time
10 mins
Cook time
55 mins
FREEZER FRIENDLY
Yes
SHELF LIFE
2 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

567kcal
Calories
18g
Total Fat
74g
Carbs
11g
Sugars
32g
Protein
21g
Fibre
9mg
Iron
50%
 
231mg
Magnesium
55%
 
610mg
Phosporus
49%
 
1609mg
Potassium
34%
 
766mg
Sodium
33%
 
0mg
Vitamin B1
0%
1.3mcg
Vitamin B12
54%
 
0mcg
Vitamin D
0%
7.1mg
Vitamin E
47%
 
262mcg
Vitamin B9
66%
 
498mcg
Vitamin A
55%
 
176mg
Vitamin C
196%
 
7.9mg
Zinc
72%
 
505mcg
Vitamin K
421%
 
1.1mg
Copper
122%
 
0.5mg
Vitamin B2
38%
 
7.1mg
Vitamin B3
44%
 
0.8mg
Vitamin B6
47%
 
420mg
Calcium
32%
 
Calories: 567kcal; Total Fat: 18g; Carbs: 74g; Sugars: 11g; Protein: 32g; Fibre: 21g; Iron: 9mg (50%); Magnesium: 231mg (55%); Phosporus: 610mg (49%); Potassium: 1609mg (34%); Sodium: 766mg (33%); Vitamin B1: 0mg (0%); Vitamin B12: 1.3mcg (54%); Vitamin D: 0mcg (0%); Vitamin E: 7.1mg (47%); Vitamin B9: 262mcg (66%); Vitamin A: 498mcg (55%); Vitamin C: 176mg (196%); Zinc: 7.9mg (72%); Vitamin K: 505mcg (421%); Copper: 1.1mg (122%); Vitamin B2: 0.5mg (38%); Vitamin B3: 7.1mg (44%); Vitamin B6: 0.8mg (47%); Calcium: 420mg (32%)
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