Healthier Slow Cooker Gumbo recipe

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Ingredients

⅓ cup all-purpose flour
1 tablespoon vegetable oil
2 green bell peppers, chopped
1 large onion, chopped
3 cloves garlic, minced
½ pound chicken andouille sausage, quartered lengthwise and sliced
2 (14.5 ounce) cans no-salt-added diced tomatoes
1 (10.75 ounce) can reduced-sodium chicken broth
1 tablespoon salt-free Cajun seasoning
¼ teaspoon salt
¼ teaspoon ground black pepper, or more to taste
½ pound uncooked medium shrimp, peeled and deveined
5 cups frozen riced cauliflower
2 sprigs chopped fresh parsley, or to taste

Nutrition Info

134.4 calories
carbohydrate: 16.1 g
cholesterol: 59.3 mg
fat: 3.5 g
fiber: 4.5 g
protein: 12.1 g
saturatedFat: 1 g
servingSize: -
sodium: 273 mg
sugar: 3.3 g
transFat: : -
unsaturatedFat: : -

Directions

  1. Heat a large skillet over medium heat. Add flour, cook, stirring constantly, until flour is deep golden and smells toasty, 7 to 10 minutes. Reduce heat if browning too quickly. Transfer to a 6-quart slow cooker.

  2. Add oil, bell peppers, onion, and garlic to the skillet, cook and stir until tender, 5 to 7 minutes. Stir into slow cooker until coated. Stir in sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper.

  3. Cook on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. Stir in shrimp, cook until opaque, about 30 minutes on Low or 15 minutes on High.

  4. Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.

  5. Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Recipe Yield

10 servings

Recipe Note

Packed with veggies, this healthier slow cooker gumbo is easy to throw together before a party so you have plenty of time with your guests.

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