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Healthier Slow Cooker Gumbo

4

405 min

Healthier Slow Cooker Gumbo

Healthier Slow Cooker Gumbo Photo 1

Time

405 min

Serving

10 persons

Calories

134

Rating

4.00★ (17)

Cuisine

Author: Victoria Buriak
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.

Ingredients

  • all-purpose flour: 0.33333 cup
  • vegetable oil: 1 Tbsp
  • green bell peppers: 2 piece (chopped)
  • onion: 1 piece (chopped)
  • garlic: 3 clove (minced)
  • chicken andouille sausage, quartered lengthwise and: 0.5 pound (sliced)
  • no-salt-added diced tomatoes: 2 cans (14.5 ounce cans)
  • reduced-sodium chicken broth: 1 can (10.75 ounce can)
  • salt-free Cajun seasoning: 1 Tbsp
  • salt: 0.25 tsp
  • ground black pepper: 0.25 tsp (to taste)
  • uncooked medium shrimp: 0.5 pound (peeled and deveined)
  • frozen riced cauliflower: 5 cups
  • sprigs chopped fresh parsley: 2 piece (to taste)

Metric Conversion

Stages of cooking

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  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.
    Healthier Slow Cooker Gumbo Photo 2
  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.
    Healthier Slow Cooker Gumbo Photo 3
  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.
    Healthier Slow Cooker Gumbo Photo 4
  4. Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
    Healthier Slow Cooker Gumbo Photo 5
  5. Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.
    Healthier Slow Cooker Gumbo Photo 6

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