New Orleans-Style Gumbo

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Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 6
New Orleans-Style Gumbo
Health Highlights

Ingredients


1/4 cup Avocado oil
1 tsp Asafoetida powder (gluten-free)
1/4 cup Gluten free flour (all-purpose)
2 tbsp Tomato paste, canned
1 tbsp Red miso paste
1 cup Chives (chopped)
1 cup Green bell pepper (diced)
72 gm Leek (about 1 cup; green parts only, finely chopped)
1 cup Green onion (green parts only, finely chopped)
38 gm Celery (about 1/2 cup, chopped)
3 tbsp Paprika, smoked
1 tbsp Basil, dried
1 tbsp Oregano, dried
2 tsp Thyme, dried
1 tsp Black pepper
1 tsp Salt
1 tsp White pepper
1/4 tsp Cayenne pepper
1 cup drained Jackfruit, canned, in water (rinsed and redded)
1 cup Oyster mushroom (trimmed and chopped)
20 pod Okra (chopped)
10 gm Low FODMAP powdered soup stock (about 3 tsp)
3 cup Water
1 can (14 oz) Fire Roasted Diced Tomatoes
139 gm Lima beans, canned (about 1 cup; drained and rinsed)
1 tbsp Vinegar, white
1 tsp Granulated sugar
2 leaf Bay leaf
454 gm Pork, ground, lean (or low FODMAP meat or plant-based sausage)
Hot sauce (Low FODMAP)
6 sprig Parsley, fresh (flat-leaf; chopped)

Instructions


  1. For the Roux: Add oil to a stock pot set over medium heat. When oil is shimmering whisk in the Asafoetida powder, then the flour. Continue whisking for several minutes, until the roux becomes a rich brown, milk chocolate color. Do not leave the roux unattended; it can burn easily.
  2. For the Gumbo: Once the roux is a rich milk chocolate color, stir in the tomato paste, miso, chives, green peppers, leeks, green onion, and celery. Continue to cook, stirring frequently until the vegetables soften, about 4 minutes.
  3. While the green vegetables are softening, prepare the Cajun creole seasoning by combining the smoked paprika, basil, oregano, thyme, black pepper, salt, white pepper, and cayenne in a small bowl; set aside.
  4. Add the jackfruit, oyster mushrooms, and okra to the stock pot, stirring well to incorporate. 
  5. Add the Cajun creole seasoning to the mixture and stir until everything is thoroughly combined.
  6. Stir in the vegetable broth, fire-roasted tomatoes, lima beans, white vinegar, sugar, and bay leaves. 
  7. Add the ground pork, break it into pieces, and stir into the mixture. Adjust heat to a low simmer.
  8. Simmer for 60 minutes minimum, stirring occasionally. Add additional low FODMAP broth as needed to achieve your desired gumbo consistency. More liquid will make a thinner gumbo. 
  9. Taste and adjust seasoning, adding hot sauce, if you like, or offer hot sauce at the table. 
  10. Serve with rice or gluten-free pasta, garnished with parsley. 

Notes:

Storage Tip: Leftovers can be refrigerated in an airtight container for 3-4 days.

Our low FODMAP recipes are based on Monash University. Please refer to the Monash University FODMAP smartphone app for the latest lab-tested information. The main goal of the low FODMAP diet is to eat as diverse as possible without triggering symptoms.


Nutrition Facts

Per Portion

Calories 372
Calories from fat 203
Calories from saturated fat 47
Total Fat 22.6 g
Saturated Fat 5.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 11.9 g
Cholesterol 52 mg
Sodium 861 mg
Potassium 916 mg
Total Carbohydrate 27.0 g
Dietary Fiber 8.6 g
Sugars 7.5 g
Protein 19.6 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.3
Meat 0.8
Meat Alternative 0.1
Vegetables 2.8

Energy sources


Pygal24%440.867143336902131.7919834039619255%370.73524566282606282.2595371697089521%326.1466437547795125.7188444010539624%55%21%CarbohydratesFatProtein

Meal Type(s)

Main




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