Low Sodium Shrimp and Sausage Gumbo
Savor the bold flavors of the South without all the extra salt with this Low Sodium Shrimp and Sausage Gumbo! This hearty dish features tender shrimp, juicy slices of low sodium andouille sausage, and a medley of aromatic vegetables like onion, celery, and bell pepper. A nutty roux serves as the base, while a blend of spices, including thyme, oregano, and a touch of cayenne, create a rich and vibrant flavor profile. With the addition of no-salt-added diced tomatoes and low sodium chicken broth, this gumbo is perfect for those looking to enjoy a classic Creole favorite with a heart-healthy twist. Simmered to perfection and served over fluffy white rice, it's a satisfying dish that's packed with flavor and perfect for family dinners or entertaining. Garnish with fresh parsley for a pop of color and a hint of freshness!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 12 ounces andouille sausage, sliced (low sodium option)
- 1 pound large shrimp, peeled and deveined
- 1 medium yellow onion, chopped
- 1 medium green bell pepper, chopped
- 2 stalks celery, chopped
- 4 cloves garlic, minced
- 0.25 cup all-purpose flour
- 4 cups low sodium chicken broth
- 15 ounces canned no-salt-added diced tomatoes
- 2 leaves bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.25 teaspoon cayenne pepper
- 1 teaspoon file powder (optional)
- 0.25 cup chopped parsley
- 4 cups cooked white rice
Instructions
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the sausage slices and cook until they are browned. Remove the sausage from the pot and set aside.
Add the remaining 1 tablespoon of olive oil to the pot, then add the chopped onion, bell pepper, and celery. Cook until the vegetables are soft, about 5-7 minutes.
Stir in the minced garlic and cook for an additional minute.
Sprinkle the flour over the vegetable mixture, stirring constantly to form a roux. Cook for about 5 minutes, until the roux has a light brown color. Be careful not to burn it.
Slowly whisk in the low sodium chicken broth, ensuring to incorporate the roux completely. Bring the mixture to a simmer.
Add the canned tomatoes (with liquid), bay leaves, thyme, oregano, and cayenne pepper. Stir the mixture and return the cooked sausage to the pot.
Allow the gumbo to simmer gently for about 45 minutes, stirring occasionally.
Add the shrimp to the pot and continue to simmer the gumbo for an additional 10 minutes, or until the shrimp are cooked through and pink.
If desired, stir in file powder to thicken the gumbo further.
Remove the bay leaves and adjust the seasoning as needed, keeping in mind the low sodium goals.
Serve the gumbo hot over cooked white rice, garnished with chopped parsley.
Nutrition Facts
Calories |
2723 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.5 g | 125% | |
| Saturated Fat | 29.6 g | 148% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 1017 mg | 339% | |
| Sodium | 5667 mg | 246% | |
| Total Carbohydrate | 261.6 g | 95% | |
| Dietary Fiber | 17.6 g | 63% | |
| Total Sugars | 28.1 g | ||
| Protein | 198.3 g | 397% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 755 mg | 58% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 4333 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
