Slowcooker Gumbo
- Minutes to Prepare:
- Number of Servings: 6
Ingredients
3 Tbsp. all-purpose flour3 Tbsp. extra virgin olive oil1/2 lb. veggie soyrizo (optional and not included in calculation)2 cups frozen, cut okra1 large white onion, chopped1/2 cup chopped green bell pepper3 garlic cloves, mincedCayanne pepper to taste1/4-1/2 tsp. black pepperSalt to taste14.5 oz. can diced tomatoes with juice3 cups vegetable broth3 cups of cooked rice
In small saucepan, combine flour and oil; mix well. Cook, stirring constantly, over medium-high heat for 5 minutes. Reduce heat to medium-low; cook, stirring constantly, about 8 to 12 minutes or until mixture turns a light red-brown.
Place flour and oil mixture in 3 1/2 to 4-quart crockpot. Stir in all remaining ingredients except the rice. Cover and cook on LOW for 7 to 9 hours.
Serve gumbo over the hot cooked rice.
Number of Servings: 6
Recipe submitted by SparkPeople user CPEANUT.
Place flour and oil mixture in 3 1/2 to 4-quart crockpot. Stir in all remaining ingredients except the rice. Cover and cook on LOW for 7 to 9 hours.
Serve gumbo over the hot cooked rice.
Number of Servings: 6
Recipe submitted by SparkPeople user CPEANUT.
Nutritional Info Amount Per Serving
- Calories: 170.2
- Total Fat: 7.3 g
- Cholesterol: 0.0 mg
- Sodium: 514.4 mg
- Total Carbs: 23.7 g
- Dietary Fiber: 3.1 g
- Protein: 3.5 g
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