Ready in about 25 minutes



1 large onion, chopped

2 garlic cloves, chopped

2 tbsp Syn free dried Cajun spice mix

4 celery sticks, roughly chopped

2 large carrots, peeled and cut into small chunks

800ml vegetable stock

400g passata

150g dried basmati rice

1 red and 1 yellow pepper, deseeded and cut into small chunks

100g okra, thickly sliced, reserving some to serve

400g can cannellini beans, drained and rinsed

2 spring onions, finely chopped


1 Spray a large, non-stick pan with Frylight and place over a medium heat. Add the onion and garlic and cook for 5 minutes until soft. Add the Cajun spice mix, reduce the heat to low and stir for 1 minute. Add the celery, carrots, stock and passata and simmer for 10 minutes.

2 Meanwhile, cook the rice according to the pack instructions, then drain well.

3 Add the peppers, okra and beans to the gumbo and cook for a further 5 minutes. Top with the spring onions and reserved okra and serve with the rice.

Syns per serving: FREE

Helping you to get motivated 

When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.

You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.

You can choose between joining your local group or online.

If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.

All offer full details of how Slimming World’s Food Optimising programme works.

There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.

You can also snack on these to satisfy your hunger in between meals.

In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.

These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).

And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.