Healthier Slow Cooker Gumbo

Name: Healthier Slow Cooker Gumbo
Prep time: 30 min
Cook time: 6 h 15 min
Total time: 6 h 45 min
Yield: 10 servings
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

Rating: 4.67 stars

9 Ratings
6 Reviews
4 Photos

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.

By luv2golfandcook

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Recipe Summary

prep:

30 mins

cook:

6 hrs 15 mins

total:

6 hrs 45 mins

Servings:

Yield:

10 servings

Nutrition Info

Directions

Step 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.

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Step 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.
Step 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.
Step 4

Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
Step 5

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

Nutrition Facts

Per Serving:

134 calories; protein 12.1g; carbohydrates 16.1g; fat 3.5g; cholesterol 59.3mg; sodium 273mg. Full Nutrition

Reviews (6)

Most helpful positive review

Ashley

02/26/2020

Everyone loved it aside for my two picky eaters. I added celery to it. This was my first adventure into making gumbo. I did end up serving it over white rice instead of riced cauliflower. Read More

Helpful

(2)

9 Ratings

5 star values: 6
4 star values: 3
3 star values: 0
2 star values: 0
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

Ashley

02/26/2020

Everyone loved it aside for my two picky eaters. I added celery to it. This was my first adventure into making gumbo. I did end up serving it over white rice instead of riced cauliflower. Read More

Helpful

(2)

abbyz2000

03/06/2020

This was really good but too spicy for my husband. I don't know if it was the cajun seasoning or the sausage. Read More

Arizona Desert Flower

Allstar

03/21/2020

This was absolutely delicious! I used 2 tsp of cajun seasoning then let everyone else spice it up as desired. I used regular rice instead of cauliflower rice. This is a fabulous recipe and we can't wait to make it again! Read More

Bibi

Allstar

03/23/2020

This was a fairly easy recipe to put together, but some folks might not be familiar with browning flour for more color and flavor. By browning the flour separately from the oil, the recipe calls for less oil than a traditional roux. I'm thinking that less oil, reduced sodium, and cauli-rice contribute to the word "healthier" in the title. Most recipes can be tweaked, to individual tastes, and this recipe is no different. If you like celery, or okra, add away! If you want to add some chicken, put it in. I made the recipe exactly as directed, and I'm glad I did. DH and DS enjoyed it, even without "real" rice! Not exactly a one-pan meal, but it was satisfying on a cool, rainy spring evening. Thanks for posting! Read More

Jennifer Baker

Allstar

04/19/2020

This is PHENOMENAL!! I couldn’t find chicken andouille so I used regular but cooked it to render and drain away some of the fat before adding it to the slow cooker. The flavors don’t make you miss the ‘unhealthy’ version of gumbo. This will be my go-to recipe for Cajun dinners. Read More

Kory Brown

04/26/2020

I made this recipe with a few tweaks. It was delicious! I enjoyed this recipe so much, I shared it with a number of people. The tweaks I made were half the amount of andouille sausage and added in smoked sausage for the other amount. In the future, I plan to add some okra for added vegetables. Read More

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Healthier Slow Cooker Gumbo

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Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (6)

Most helpful positive review

All Reviews for Healthier Slow Cooker Gumbo

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Include these ingredients

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Healthier Slow Cooker Gumbo

Gallery

Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (6)

Most helpful positive review

All Reviews for Healthier Slow Cooker Gumbo