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Healthy Soul Food Recipes

healthy soul food recipes

As a professional writer and food lover, I believe that healthy food can be tasty and satisfying. That's why I want to share with you some of my favorite soul food recipes that are not only delicious but also good for your body. With these recipes, you can enjoy the flavors of classic soul food dishes without compromising your health.

Chicken Gumbo

  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 20 minutes
  • Recipe Category: Main Dish
  • Recipe Cuisine: Southern
  • Aggregate Rating: 4.5/5


  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 can diced tomatoes, undrained
  • 1 can okra, drained
  • 1 can low-sodium chicken broth
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper to taste


  1. Heat the olive oil in a large pot over medium-high heat.
  2. Add the chicken and cook for 5-7 minutes until browned on all sides.
  3. Remove the chicken from the pot and set aside.
  4. Add the onion, bell pepper, and garlic to the pot and cook for 5 minutes until tender.
  5. Add the diced tomatoes, okra, chicken broth, thyme, oregano, and cayenne pepper to the pot.
  6. Bring the mixture to a boil, then reduce the heat and simmer for 30 minutes.
  7. Add the chicken back to the pot and cook for an additional 15 minutes.
  8. Stir in the parsley and season with salt and pepper to taste.
  9. Serve hot with rice or cornbread.

Nutrition Information:

NutrientAmount Per Serving
Total Fat7g
Saturated Fat1g
Total Carbohydrates20g
Dietary Fiber5g


  • Can I use chicken thighs instead of chicken breast?
    Yes, you can use chicken thighs if you prefer. Just be sure to adjust the cooking time as needed.
  • Can I use fresh okra instead of canned?
    Yes, you can use fresh okra if you have it. Just slice it into bite-sized pieces and add it to the pot when you add the chicken broth.
  • Can I make this recipe in a slow cooker?
    Yes, you can make this recipe in a slow cooker. Just add all the ingredients to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
  • Can I freeze this recipe?
    Yes, you can freeze this recipe for up to 3 months. To reheat, thaw in the refrigerator overnight and then heat on the stove or in the microwave.
  • What should I serve with this recipe?
    This recipe is traditionally served with rice or cornbread, but you could also serve it with quinoa or another grain of your choice.
  • What makes this recipe healthy?
    This recipe is healthy because it uses lean protein (chicken breast), lots of vegetables (onion, bell pepper, garlic, tomatoes, and okra), and low-sodium chicken broth. It is also relatively low in calories and high in fiber.


If you're looking to make this recipe even healthier, here are some tips:

1. Use boneless, skinless chicken breast to reduce the amount of saturated fat in the recipe.

2. Use low-sodium chicken broth to reduce the amount of sodium in the recipe.

3. Serve the gumbo over a bed of brown rice or quinoa instead of white rice.