How to Make Healthier Slow Cooker Gumbo - A Step-by-Step Guide

When it comes to comforting and flavorful meals, gumbo is a classic dish that never disappoints. This Southern favorite is known for its rich and hearty flavor, often featuring a mix of meats, seafood, and vegetables all simmered in a thick, flavorful broth. While traditional gumbo recipes can be quite heavy and high in calories, this Healthier Slow Cooker Gumbo offers all the tasty goodness of the original without all the added fat and calories.

By using lean proteins, plenty of fres...

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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

Information

  • Prep Time: 30 mins
  • Cook Time: 6 hrs 15 mins
  • Total Time: 6 hrs 45 mins
  • Servings: 10
  • Yield: 10 servings

  • 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.
  • 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.
  • 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.
  • Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
  • Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.
  • Nutrition

    134 cal.

    • Total Fat: 4g
    • Saturated Fat: 1g
    • Cholesterol: 59mg
    • Sodium: 273mg
    • Total Carbohydrate: 16g
    • Dietary Fiber: 5g
    • Total Sugars: 3g
    • Protein: 12g
    • Vitamin C: 36mg
    • Calcium: 48mg
    • Iron: 2mg
    • Potassium: 288mg