Ingrédients pour Crock Pot Mungo Gumbo
- Mung Beans
- White Flour
- 1/4 cup vegetable oil
- Fresh Sage
- 4 cloves garlic, minced
- Chili Peppers
- Chicken Stock
- Chicken Breast Halves
- Smoked Sausage
- 2 celery stalks, chopped
- 1 large onion, chopped
- Sweet Peppers
- 1 medium zucchini, chopped
- Frozen Peas
- Yams
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Comment préparer Crock Pot Mungo Gumbo
- In a large skillet, whisk together 1/4 cup all-purpose flour and 1/4 cup vegetable oil over medium heat. Cook, stirring constantly, until a dark brown roux forms (this will take approximately 15-20 minutes).
- Transfer the roux to your slow cooker.
- Add 1 pound Andouille sausage, sliced; 1 large onion, chopped; 2 celery stalks, chopped; 1 green bell pepper, chopped; 4 cloves garlic, minced; 1 teaspoon dried thyme; 1 teaspoon dried oregano; 1/2 teaspoon cayenne pepper (or more, to taste); and 1 teaspoon salt to the slow cooker.
- Stir in 1 (28 ounce) can crushed tomatoes, 4 cups chicken broth, 1 (15 ounce) can diced tomatoes, undrained, and 1 cup of mungo beans.
- Cover and cook on low for 6 hours, or until the sausage is cooked through and the flavors have melded.
- During the last hour of cooking, stir in 1 medium zucchini, chopped and 1 cup of frozen peas.
- Serve hot over white or brown rice. Garnish with chopped green onions, if desired.
Nutrition Information (Approximate per serving)
Sodium
86 g
Sugar
33g
Fat
87g
Carbs
19g
