A low FODMAP and plant-based gumbo, using jackfruit and chickpeas. You can add low FODMAP sausage, too, if you like!
Ingredients
1/4 cup
Avocado oil
1 tsp
Asafoetida powder
1/4 cup
Gluten free flour
(Low FODMAP)
2 tbsp
Tomato paste, organic
1 tbsp
Red miso paste
1 cup
Chives
(chopped)
1 cup
Green bell pepper
(diced)
1 cup
Leek
(finely chopped; green parts only)
1 cup
Green onion
(chopped, green parts only)
1/2 cup chopped
Celery
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
Jackfruit, canned, in water
(rinsed, shred)
1 cup
Oyster mushroom
(chopped, trimmed)
20 pod
Okra
(chopped)
3 cup
Vegetable stock/broth, gluten-free
(Low FODMAP; plus extra as needed)
1 can (14 oz)
Fire Roasted Diced Tomatoes
1 tbsp
Vinegar, white
1 tsp
Cane sugar
2 leaf
Bay leaf
1 1/2 cup
Chickpeas, canned, low sodium
(rinsed and drained)
1 cup
Parsley, fresh
(Chopped flat-leaf)
1 tbsp
Hot sauce
(Low FODMAP; tabasco)
4 1/2 cup
Brown rice, long-grain, cooked
Instructions
Make the Roux: Add oil to a 10-quart (9.5 L) stock pot on medium heat. When the oil shimmers, whisk in asafoetida, then whisk in flour. Continue whisking for several minutes, or until the roux becomes a rich brown, chocolate color. Do not leave your roux unattended, avoid burning.
Once the roux is a chocolate color, whisk in the tomato paste, miso, chives, green peppers, leeks, green onions and celery until well combined. Continue to cook, whisking/stirring frequently until vegetables soften, about 4 minutes.
While the greens are softening, prepare your seasoning by combining smoked paprika, basil, oregano, thyme, black pepper, salt, white pepper and cayenne together in a small bowl; set aside.
Add jackfruit, okra, oyster mushrooms, and okra to your cooked mixture, stirring well to incorporate. Add seasoning to the mixture and stir until combined.
Stir in 3 cups of vegetable broth, the fire-roasted tomatoes, white vinegar, sugar, and bay leaves. Gently stir in the chickpeas. Cover and adjust the heat to a low simmer.
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. Taste and adjust seasoning, adding hot sauce, if desired. Serve gumbo with cooked rice, garnished with parsley. Leftovers can be refrigerated in an airtight container for up to 4 days.
Notes:
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.
Dietitian approved low FODMAP recipe August 5, 2024
