Healthier Slow Cooker Gumbo

Loaded with vegetables, this healthier slow cooker version of gumbo is rich, hearty, and simple to prepare, making it the perfect recipe for parties.

• Preparation Time: 30 mins
• Cooking Time: 6 hr 15 mins
• Total Time: 6 hr 45 mins
• Calories: 134 Calories

Ingredients

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 green bell peppers, chopped
• 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
• 5 cups frozen riced cauliflower
• 2 sprigs chopped fresh parsley, or to taste
• 0.25 teaspoon salt
• 0.33333334326744 cup all-purpose flour
• 0.5 pound uncooked medium shrimp, peeled and deveined
• 0.25 teaspoon ground black pepper, or more to taste
• 0.5 pound chicken andouille sausage, quartered lengthwise and sliced

Recipe Instructions

Step 1

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

Step 2

Heat a large, heavy-duty skillet over medium heat. Add flour to the dry skillet and 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.

Step 3

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

Step 4

Cook on Low for 6 to 7 hours or 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 5

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