Recipe – Slow Cooker Gumbo
A vast history of different cultures that makes up what the United States today has enriched lives and relationships through the culinary experience. Cajun and Creole cuisines are an example of how blending cultural inspiration of food has influenced society.
Commonly recognized dishes such as gumbo, jambalaya, red beans and rice, and boudin come from a melting pot of Acadian, African, Caribbean, French, Spanish, and Native American cultures. Try the following recipe for a slow-cooked version of gumbo that is rich in both flavor and cultural history.
Prep time: 15 minutes.
Cook time: 4 hours, 10 minutes.
Servings: 6
Ingredients
- 2 pounds chicken thighs (or breasts), boneless
- 1 pre-cooked shrimp (or other seafood of choice)
- 8 ounces andouille sausage, cut in rounds
- 1 bell pepper, diced
- ½ cup onion, diced
- 2 celery stalks, diced
- 2 garlic cloves
- 1 cup frozen or fresh okra
- 6 ounces tomato paste
- 15 ounces diced tomatoes, no salt added
- 4 tsp Creole or Cajun seasoning
- ½ tsp cayenne (optional if too spicy)
- ½ tsp thyme
- ½ tsp oregano
- 1 bay leaf
Directions
- Add all the gumbo ingredients EXCEPT the seafood and the okra to the slow cooker. Stir to mix.
- Cook on High 2-3 hours or Low 4-6 hours.
- Stir in the seafood and okra. Cook an additional 20 minutes or until seafood is warm. Remove bay leaf before serving.
- While seafood and okra are cooking. Cook the desired amount of rice according to package directions.
- Serve over hot rice.
Nutrition
Serving size: 1 cup Gumbo and 1/3 cup white rice
Total Calories 425
Total Fat 6 g fat
Saturated Fat 1.5 g
Cholesterol 0 mg
Sodium 230 mg
Carbohydrates 35 g
Total Sugars 0 g
Dietary Fiber 3.5 g
Protein 21 g