Healthier Slow Cooker Gumbo

The formula

Every ingredient resolved to grams, expressed against the recipe's own base — next to the median of all 129.

	this recipe	typical
liquid	67%	96%
fat	3%	6%
aromatics	35%	21%
salt	186%	0%
thickener	9%	4%
vegetables and beans	53%	38%
collagen idx	0.8	0.8
marbling idx	0.6	0.6

Where it stands out

• #2 of 129 for saltiness
• #2 of 129 for tenderness

Adapts cleanly: dairy-free, egg-free, gluten-free, nut-free (documented swaps, applied on the dish page)

Ingredients

Weights computed by us.

40 g	0.33333334326744 cup all-purpose flour
240 g	2 green bell peppers, chopped
150 g	1 large onion, chopped
14 g	1 tablespoon vegetable oil
9 g	3 cloves garlic, minced
822 g	2 (14.5 ounce) cans no-salt-added diced tomatoes
305 g	1 (10.75 ounce) can reduced-sodium chicken broth
227 g	0.5 pound chicken andouille sausage, quartered lengthwise and sliced
18 g	1 tablespoon salt-free Cajun seasoning
2 g	0.25 teaspoon salt
1 g	0.25 teaspoon ground black pepper, or more to taste
227 g	0.5 pound uncooked medium shrimp, peeled and deveined
	5 cups frozen riced cauliflower
2 g	2 sprigs chopped fresh parsley, or to taste

Method: 5 steps, published by www.allrecipes.com — open the original ↗ or use bake mode for a follow-along with a screen that stays on.

“This was a fairly easy recipe to put together, but some folks might not be familiar with browning flour for more color and flavor. By browning the flour separately from the oil, the recipe calls for less oil than a traditional roux. I'm thinking that less oil,” — a cook, 4★

“I made this recipe with a few tweaks. It was delicious! I enjoyed this recipe so much, I shared it with a number of people. The tweaks I made were half the amount of andouille sausage and added in smoked sausage for the other amount. In the future, I plan to a” — a cook, 5★