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Healthier Slow Cooker Gumbo
Healthier Slow Cooker Gumbo
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Prep Time:
30 minutes
Cook Time:
375 minutes
Total Time:
405 minutes
Healthy veggie gumbo, effortlessly made in the slow cooker for your next gathering.
Ingredients:
  • 0.33333334326744 cup all-purpose flour
  • 1 tablespoon vegetable oil
  • 2 green bell peppers, chopped
  • 3 cloves garlic, minced
  • 0.5 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
  • 0.25 teaspoon salt
  • 0.25 teaspoon ground black pepper, or more to taste
  • 0.5 pound uncooked medium shrimp, peeled and deveined
  • 5 cups frozen riced cauliflower
  • 2 sprigs chopped fresh parsley, or to taste
Instructions:
  • In a large skillet over medium heat, toast the flour until deep golden and fragrant, stirring constantly for 7 to 10 minutes. Adjust heat if browning too fast. Transfer the toasted flour to a 6-quart slow cooker.
  • In a skillet, sizzle oil, bell peppers, onion, and garlic until tender, for about 5 to 7 minutes. Mix everything into the slow cooker until evenly coated. Add sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper, and stir well.
  • After simmering on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours, add shrimp and cook until they turn opaque - about 30 minutes on Low or 15 minutes on High.
  • Place the riced cauliflower in a microwave-safe dish, cover it, and microwave for about 4 minutes, making sure to stir halfway through.
  • Plate the gumbo on a bed of cauliflower, then garnish with fresh parsley and a sprinkle of extra black pepper.

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