Healthier Slow Cooker Gumbo

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.

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

Ingredients

• ¼ teaspoon salt
• 1 tablespoon vegetable oil
• ⅓ cup all-purpose flour
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 green bell peppers, chopped
• ½ pound uncooked medium shrimp, peeled and deveined
• ¼ teaspoon ground black pepper, or more to taste
• 2 (14.5 ounce) cans no-salt-added diced tomatoes
• ½ pound chicken andouille sausage, quartered lengthwise and sliced
• 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

Recipe Instructions

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.

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.