No matter whether you call it a slow cooker, crockpot or even an Instapot – recipes that you can “prep, set and forget” are some of our favorites! We presented this one to raving fans at a class at the Thomas F Chapman Family Cancer Wellness Center last week. More of an African Gumbo than a Cajun one – it’s a yummy veggie stew that will satisfy even the meat eaters!
We use a bay leaf in this recipe to add flavor and complexity to the gumbo. Bay leaves contain a healthy dose of vitamins A, C, magnesium, calcium, manganese, potassium, and iron. They can also soothe body aches, joint pain, and support a healthy immune system. We just made this recipe at our cooking demo this week at the Thomas Chapman Family Cancer Wellness Center and it was a crowd pleaser! So enjoy!
Slow Cooker Gumbo
- 2 TB Olive Oil , divided
- 2 Cups Chopped Red Onion
- 1 Red Bell Pepper, chopped
- 1 Cup Chopped Celery
- 3 Cloves Grated Garlic
- 1 Tsp EACH Smoked Paprika, Dried Thyme, Red Pepper Flakes, Dried Oregano
- ½ Tsp Cayenne pepper
- 2 TB Whole Wheat Flour
- 2 Cups Vegetable Broth
- 1 (15 OZ) Can Fire Roasted Diced Tomatoes
- 1 (15 OZ) Can Kidney Beans, Rinsed and Drained
- 2 Cups Zucchini, halved and cut into slices
- 2 Cups Yellow Squash, halved and cut into slices
- 1 Cup Frozen Sliced Okra
- 2 TB Braggs Amino Acids
- 1 Bay Leaf
- 1 Tsp Sea Salt
- ½ tsp Freshly Ground Black Pepper
- Hot sauce and cooked brown rice, for serving
In a large sauté pan, cook the onion, bell pepper, celery and spices together in 1 TB of the oil over medium high heat until softened about 5 – 7 minutes. Add the garlic and cook and stir until aromatic about 1 minute. Transfer veggies to a 6-quart slow cooker.
Return the pan to the stovetop and heat the remaining tablespoon of oil in it. Stir in the flour and cook and stir about 4-5 minutes. Pour in the broth and bring to a boil, then add to the slow cooker. Add the remaining ingredients to the slow cooker except the parsley, hot sauce and cooked rice.
Cover the slow cooker and cook on low for 6-8 hours. Once the gumbo has finished cooking, remove the bay leaf and add more salt and pepper to taste if needed. Serve over rice and pass the hot sauce.