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:
- Bell peppers
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.
|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|