Description
Spicy Louisiana Gumbo simmers with soulful Creole charm, blending robust flavors and hearty ingredients in a comforting one-pot meal. Warm spices and tender proteins create a memorable dish that transports diners straight to New Orleans’ culinary heart.
Ingredients
Scale
Protein
- 12 ounces (340 grams) andouille sausage, sliced
- 12 ounces (340 grams) shrimp, peeled and deveined
Vegetables and Aromatics
- 2 bell peppers, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 (10-ounce/280 grams) package frozen riced cauliflower
- 1 (14.5 ounces/411 grams) can diced tomatoes
- Chopped fresh parsley for garnish
Liquids and Thickeners
- 4 cups (960 milliliters) chicken broth
- 1/2 cup (60 grams) all-purpose flour
- 1 tablespoon (15 milliliters) vegetable oil
- 1 tablespoon (15 milliliters) Cajun seasoning
- Salt and black pepper to taste
Instructions
- Create a rich, nutty roux by toasting flour in a skillet over medium heat for 7-10 minutes, stirring constantly until deep golden and fragrant. Reduce heat if browning too quickly to prevent burning.
- In the same skillet, sauté bell peppers, onion, and garlic until vegetables become tender and translucent, approximately 5-7 minutes.
- Transfer the vegetable mixture to the slow cooker, combining thoroughly with the toasted flour to create a flavorful base.
- Add sausage, diced tomatoes, broth, Cajun seasoning, salt, and black pepper to the slow cooker. Mix ingredients completely.
- Cover and slow cook on Low setting for 6-7 hours or High setting for 3-3½ hours, allowing flavors to meld and develop.
- During the final cooking stage, incorporate shrimp and cook until they turn opaque and are just tender – approximately 30 minutes on Low or 15 minutes on High.
- While gumbo completes cooking, prepare cauliflower rice by microwaving in a covered dish for 4 minutes, stirring midway to ensure even heating.
- Ladle the aromatic gumbo over warm cauliflower rice, garnishing with fresh parsley and an extra sprinkle of black pepper for enhanced flavor.
Notes
- Prevent burning the roux by stirring constantly and adjusting heat, which is crucial for developing deep, rich flavor without bitterness.
- Swap proteins easily by substituting chicken, turkey sausage, or plant-based alternatives to accommodate different dietary preferences or restrictions.
- Choose low-sodium broth and seasonings to control salt intake, making this gumbo heart-friendly and suitable for those monitoring sodium consumption.
- Enhance nutrition by using cauliflower rice, which adds fiber, reduces carbohydrates, and provides a lighter base compared to traditional white rice.
- Prep Time: 15 minutes
- Cook Time: 6–7 hours (low) or 3–3.5 hours (high)
- Category: Dinner, Lunch, Snacks
- Method: Slow Cooking
- Cuisine: Creole/Cajun
Nutrition
- Serving Size: 6
- Calories: 300
- Sugar: 3g
- Sodium: 800mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 80mg