Slowcooker Gumbo

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Nutritional Info
  • Servings Per Recipe: 6
  • 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

View full nutritional breakdown of Slowcooker Gumbo calories by ingredient
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Submitted by: CPEANUT


Cut the cook time out of gumbo by tossing it in the crockpot. Cut the cook time out of gumbo by tossing it in the crockpot.
Number of Servings: 6


    3 Tbsp. all-purpose flour
    3 Tbsp. extra virgin olive oil
    1/2 lb. veggie soyrizo (optional and not included in calculation)
    2 cups frozen, cut okra
    1 large white onion, chopped
    1/2 cup chopped green bell pepper
    3 garlic cloves, minced
    Cayanne pepper to taste
    1/4-1/2 tsp. black pepper
    Salt to taste
    14.5 oz. can diced tomatoes with juice
    3 cups vegetable broth
    3 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.


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