Slow Cooker Pumpkin Gumbo

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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:

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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.

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