Lighter Slow Cooker Gumbo Recipe

Ingredients

• 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

Step 1

Lightly heat a large skillet over medium heat. Add the flour and keep stirring it constantly until it turns a deep golden brown and smells toasty—this usually takes about 7 to 10 minutes. If it starts browning too fast, turn the heat down a bit. Once it’s ready, transfer the roux to your slow cooker.

Step 2

Add some oil to the same skillet along with the bell peppers, onion, and garlic. Cook everything together, stirring occasionally, until the veggies are nice and tender, about 5 to 7 minutes. Then, mix those into the slow cooker so they’re coated in that flavorful roux.

Step 3

Now, stir in the sausage, diced tomatoes, broth, Cajun seasoning, salt, and pepper. Set your slow cooker to Low and let it cook for 6 to 7 hours (or High for 3 to 3 ½ hours) to let all those flavors meld beautifully.

Step 4

About half an hour before serving, add the shrimp to the slow cooker. They’ll cook pretty quickly—about 30 minutes on Low or 15 minutes on High—until they turn opaque.

Step 5

While the shrimp are cooking, pop the riced cauliflower into a microwave-safe dish, cover it, and heat for around 4 minutes, stirring halfway through so it warms evenly.

Step 6

When everything’s ready, serve the gumbo over the warm cauliflower and sprinkle with some fresh parsley and a bit more black pepper if you like. Enjoy!