Low-FODMAP Gumbo with Gluten-Free Roux

What is Gumbo?

Before we get into my Low-FODMAP gumbo recipe, let’s first discover what gumbo is. Gumbo is a hearty soup or stew that hails from Louisiana, in the Southern United States. Some of the key components are the roux (a mixture of flour and oil that serves as a thickener + flavor enhancer) and the holy trinity:

  • Celery
  • Bell peppers
  • Onions

You can think of it as a variant of the French mirepoix.

Besides roux and the holy trinity, I’ve seen a lot of gumbo recipes with a combination of shellfish, okra, file powder (dried sassafras), and andouille sausage. As far as I can tell – there is no one true gumbo recipe – there’s so many different regional and family versions out there. So here’s mine!

How Gumbo Can Be Your Next Low-FODMAP Dinner

If you’re on the low FODMAP diet, gumbo seems like an impossible dish. Red bell peppers are all good – but onion and celery? That’s my kryptonite for sure.

I’ve omitted the onions and celery from my low FODMAP gumbo recipe so we can still experience this comforting and rich dish.

I’ve also substituted regular flour for gluten-free flour, so this is a gluten-free gumbo recipe too!

Amping Up the Flavor

I’ve amped up the flavor in other ways, so you won’t even know anything is missing.
One of the ways I’ve added flavor complexity is by adding sauteed chicken livers. Don’t be scared! They really give it a rich flavor that compliments the nutty taste of roux.
Since many sausages contain garlic or onion powder, I’ve put together a cajun spice mix for ground pork as an andouille sausage substitution.

This isn’t the most authentic, but this is a safe and DELICIOUS low FODMAP gumbo recipe that can be eaten in moderation.

5 from 1 Review

Ingredients

Adjust Servings
¾cup vegetable oil (such as canola or grapeseed)
1cup gluten-free flour (such as Bob's Red Mill 1:1 Gluten Free Flour)
3-4 chicken livers
2 pounds ground pork
2 bellpeppers, diced
2 medium carrots, diced
2 bay leaves
1 quart chicken stock
¼cup dry white wine (such as pinot grigio)
2 pounds shrimp, peeled and deveined
1 teaspoon shallot oil
parsely, chopped (to garnish)
Cajun Spice Mix
1 tablespoon paprika
1 teaspoon chili powder
1 teaspoon chili flakes
½teaspoon ground cumin
2 teaspoons cayenne pepper
1 teaspoon dried oregano
1 teaspoon dried thyme

Directions

1.

Make roux

Combine 3/4 cup vegetable oil and 1 cup gluten free flour in a saucepan on low heat.
Slowly cook and stir for 30-40 minutes, until it is a milk chocolate color.
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2.

Chop vegetables

Dice 2 bell peppers, 2 medium carrots, and a loose handful of parsley (to garnish).
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3.

Mix spices

Combine1 tablespoon paprika, 1 teaspoon chili powder, 1 teaspoon chili flakes, 1/2 teaspoon cumin, 2 teaspoon cayenne pepper, 1 teaspoon oregano, and 1 teaspoon thyme.
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4.

Sauté 3-4 chicken lives in your dutch oven

When browned on both sides, remove from dutch oven and dice.
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5.

Brown 2 pounds ground pork, then add spice mix

Once meat is roughly browned on both sides, add spice mix. Cook while mixing, then remove from the dutch oven and place with livers.
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6.

Sauté diced bellpeppers, carrots, and 2 bay leaves

Sauté vegetables and try to scrape up the fond.
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7.

Mix in meat and liquids, then simmer

Add back your ground pork and liver mixture, as well as 1 quart of stock and 1/4 cup of wine. Mix and cook on medium-high until it boils.
Once boiling, turn it down to low heat and simmer for 30 minutes.
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8.

Add 2 pounds of shrimp

Turn it back to medium-high heat, and wait for it to boil again. Then stir in shrimp until shrimp is pink and tight.
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9.

Add 1 teaspoon shallot oil and garnish with parsley just before serving

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