HEALTHIER SLOW COOKER GUMBO

Healthier Slow Cooker Gumbo image

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.

Provided by luv2golfandcook

Categories Soups, Stews and Chili Recipes Stews Gumbo Recipes

Time 6h45m

Yield 10

Number Of Ingredients 14

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Ingredients

⅓ cup all-purpose flour
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

Steps:

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.
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.
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.
Meanwhile, place riced cauliflower in a heatproof dish, cover, and microwave until heated through, about 4 minutes, stirring halfway through.
Serve gumbo over cauliflower. Sprinkle with parsley and additional black pepper.

Nutrition Facts : Calories 134.4 calories, Carbohydrate 16.1 g, Cholesterol 59.3 mg, Fat 3.5 g, Fiber 4.5 g, Protein 12.1 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3.3 g