Low Sodium Shrimp and Sausage Gumbo

Dive into the bold flavors of the South with this Low Sodium Shrimp and Sausage Gumbo, a heart-healthy twist on a classic Louisiana favorite. Packed with tender shrimp, smoky low-sodium andouille sausage, and a vibrant medley of onion, bell pepper, and celery, this gumbo delivers all the soulful flavor with less salt. A light roux creates the base for its rich, savory broth, while herbs like thyme and oregano, along with a hint of cayenne, tie it all together. Simmered to perfection and served over fluffy white rice, this dish is a comforting, one-pot wonder that’s ideal for family dinners or meal prep. Perfect for those seeking low-sodium recipes that don’t compromise on taste, this gumbo will transport your kitchen straight to the bayou!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

Stir in the minced garlic and cook for an additional minute.

Step 4

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.

Step 5

Slowly whisk in the low sodium chicken broth, ensuring to incorporate the roux completely. Bring the mixture to a simmer.

Step 6

Add the canned tomatoes (with liquid), bay leaves, thyme, oregano, and cayenne pepper. Stir the mixture and return the cooked sausage to the pot.

Step 7

Allow the gumbo to simmer gently for about 45 minutes, stirring occasionally.

Step 8

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.

Step 9

If desired, stir in file powder to thicken the gumbo further.

Step 10

Remove the bay leaves and adjust the seasoning as needed, keeping in mind the low sodium goals.

Step 11

Serve the gumbo hot over cooked white rice, garnished with chopped parsley.

Nutrition Facts

Serving size	(3230.1g)

Amount per serving	% Daily Value*
Calories	2722.8

Total Fat 97.5g	0%
Saturated Fat 29.6g	0%
Polyunsaturated Fat 3.1g
Cholesterol 1017.4mg	0%
Sodium 5666.9mg	0%
Total Carbohydrate 261.6g	0%
Dietary Fiber 17.6g	0%
Total Sugars 28.1g
Protein 198.3g	0%

Vitamin D 0IU	0%
Calcium 755.0mg	0%
Iron 21.9mg	0%
Potassium 4332.9mg	0%

*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.

Source of Calories

Fat: 32.3%

Protein: 29.2%

Carbs: 38.5%