Slow Cooker Pumpkin Gumbo


I was watching America’s Test Kitchen and their gumbo recipe.  It is as authentic as it gets.  However, it uses high sodium ingredients and a roux, which is not gluten-free.  I am also really busy this weekend and I need the slow cooker to do the work for me.  I decided to develop my own gumbo recipe for the slow cooker, roux free and low sodium.  I know it’s not totally authentic (I’m sure those from Cajun country are not amused).  However, I think I made some swaps that will give you a healthier version of chicken and sausage gumbo.  Here are the final stats on this recipe:

  • 243 Calories
  • 10g Fat
  • 108mg Cholesterol
  • 220mg Sodium
  • 206mg Potassium
  • 10g Carbohydrates
  • 29g Protein
  • 113% Vitamin A
  • 98% Vitamin C
  • 4% Calcium
  • 13% Iron

Here is the final recipe:


Slow Cooker Pumpkin Gumbo

  • 1 onion, chopped fine
  • 4 green bell pepper, chopped fine
  • 2 celery ribs, chopped fine
  • 2 carrots, chopped fine
  • 1 tablespoon minced fresh thyme
  • 3 garlic cloves, minced
  • 1 teaspoon. paprika
  • 2 bay leaves
  • 1/2 tsp. cayenne pepper
  • 4 cups chicken broth, room temperature
  • 2 15 oz cans pumpkin puree
  • 2 lbs. boneless, skinless chicken thighs, trimmed
  • Homemade low sodium Andouille sausage (recipe below)
  • 1/4 cup peanut butter
  • 6 scallions, sliced thin
  • 1 teaspoon distilled white vinegar

Ground Turkey Andouille

  • 1 pound ground turkey
  • 2 tablespoons minced garlic
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon dried thyme
  • 1 teaspoon ground paprika
  • dash dried sage
  • 1 teaspoon hickory-flavored liquid smoke

Place the ground turkey and all of the seasonings for the sausage in a large bowl.  Mix well.

Heat a non-stick skillet over medium heat and brown the turkey sausage until crumbled a cooked through.

Add the cooked turkey sausage, onion, carrot, green pepper, celery, spices, and the chicken to the slow cooker.  Add in 3 cups of the chicken broth.  Cook on low for 8 hours or on high for 4-5.

Take the last cup of liquid and heat it up in the microwave for 1 minute.  Mix in the peanut butter.  Add this to the slow cooker.  Add the vinegar.  Serve over rice with some green onion sprinkled on top.


One thought on “Slow Cooker Pumpkin Gumbo

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s