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Nutritious Slow Cooker Gumbo

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PREP TIME
30 min
COOKING TIME
375 min
TOTAL TIME
405 min
SERVINGS
10 servings
Dinner
Nutritious Slow Cooker Gumbo
Ingredients
  • 1/3 cup all-purpose flour
  • 1 tablespoon vegetable oil
  • 2 green bell peppers, chopped
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1/2 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
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper, or more to taste
  • 1/2 pound uncooked medium shrimp, peeled and deveined
  • 5 cups frozen riced cauliflower
  • 2 sprigs chopped fresh parsley, or to taste
Instructions
1
Preheat a large skillet over medium heat. Add flour and cook, stirring persistently, until the mixture reaches a deep golden color with a pleasant aroma, 7 to 10 minutes. If browning occurs too quickly, lower the heat accordingly. Transfer the mixture to a 6-quart slow cooker.
2
Add oil, bell peppers, onion, and garlic to the skillet. Cook and stir until all the ingredients are tender and well-cooked, 5 to 7 minutes. Transfer this mixture to the slow cooker and stir until it is evenly coated with the ingredients.
3
Add sausage, tomatoes, broth, Cajun seasoning, salt, and black pepper to the slow cooker. Mix well until all the ingredients are combined.
4
Cook the gumbo on Low for 6 to 7 hours or on High for 3 to 3 1/2 hours. After the cooking time has elapsed, stir in shrimp and continue to cook until they are opaque, approximately 30 minutes on Low or 15 minutes on High.
5
In the meantime, place riced cauliflower in a heatproof dish and cover it. Microwave until heated through, about 4 minutes, stirring every minute to prevent burning.
6
Serve the gumbo over cauliflower and garnish with parsley and additional black pepper.