CookPal AI
Healthier Slow Cooker Gumbo

Healthier Slow Cooker Gumbo

Cost $20, save $15

Source: Recommended by CookPal

  • 375 Min
  • 10 Servings
  • $20

INGREDIENTS

  • Base & Roux

    • ⅓ cup all-purpose flour
    • 1 tablespoon vegetable oil

  • Vegetables & Aromatics

    • 🧅 1 large onion, chopped
    • 🧄 3 cloves garlic, minced

  • Proteins

    • ½ pound chicken andouille sausage, quartered lengthwise and sliced
    • 🦐 ½ pound raw medium shrimp, peeled and deveined

  • Canned Goods

    • 🍅 2 (14.5 ounce) cans no-salt-added diced tomatoes
    • 1 (10.75 ounce) can reduced-sodium chicken broth

  • Spices & Seasonings

    • 1 tablespoon salt-free Cajun seasoning
    • 🧂 ¼ teaspoon salt
    • ¼ teaspoon ground black pepper, more to taste

  • Additional Ingredients

    • 5 cups frozen riced cauliflower
    • 🌿 2 sprigs chopped fresh parsley, or to taste

STEPS

1

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.

2

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.

3

Cook on Low for 6 to 7 hours or High for 3 to 3.5 hours. Stir in shrimp. Cook until opaque, about 30 minutes on Low or 15 minutes on High.

4

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

5

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

NUTRIENTS

Per 1 serving

🔥

134

Calories

  • 12
    Protein
  • 16
    Carbs
  • 4
    Fats

💡 Toast the flour carefully to develop a deeper flavor, adjusting heat if necessary.Use fresh shrimp for better texture but frozen shrimp works as well in a pinch.Serve with crusty bread to make your meal heartier and more filling.Optimize preparation time by chopping vegetables while the flour roasts.