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5 from 1 vote

Low-FODMAP Louisiana Gumbo

This is legit Louisiana gumbo but made without onions, garlic, or wheat. There is still a legit roux, just with gluten free flour. All subs are listed to make this even more traditional and not low-fodmap.
Cuisine: Cajun, Creole

Ingredients

Roux Ingredients

  • 1 cup neutral oil avocado, vegetable, or light olive
  • 1 1/4 cup gluten free 1:1 all purpose flour sub normal flour if no wheat/gluten sensititvity
  • 1 1/2 cup bell peppers diced
  • 1 1/2 cup celery diced

Gumbo Ingredients

  • 1 whole rotisserie chicken picked
  • 1 lb andouille sausage sliced
  • 8-10 cups water
  • celery and carrots for stock
  • 2-3 bay leaves
  • Salt, pepper, cayenne to taste
  • 8 cups cooked white rice

Instructions

Make your stock and cook the sausage:

  • Shred and pick your rotisserie chicken and set aside. Place all bones, celery, carrots, and water in a very large stock pot. Add some salt, bring to a boil, cover, and bring down to a low simmer. I generally let this simmer a couple hours.
  • Slice your sausage and brown in a cast iron skillet or large pan. Set aside.
  • Strain out the bones and vegetables from your stock, keeping it simmering at a low heat while you make your roux.

Make your roux:

  • Set your diced veggies next to the stove.
  • Prepare to stand over your stove for quite a while.
  • Bring a medium non-iron pot to medium/high heat and add the oil. Add in your flour as well, whisking constantly. Never step away from your roux!
  • I alternate between a wooden spoon and a large whisk - moving in figure 8s, around in circles, swirls, back and forth... making sure the keep every inch of the roux moving. If any bits stick and burn, you must start over!
  • Continue to stir and whisk on medium/high heat, bringing the heat down a little every 5-10 minutes. After about 5 minutes I often add a bit more flour, especially when working with gluten free flour.
  • Continue on low heat for about 30 minutes, or until roux is thickened a bit and has a nice chocolately brown color.
  • Once the roux is the color you desire, remove from heat (but keep stirring!) and once it has cooled down a little, add in your vegetables. It may spit and pop a good bit, so be careful! Continue stirring together. This is your roux.

Putting the gumbo together

  • Slowly incorporate your roux into your simmering stock. Add in large spoonfuls at a time, making sure it is fully incorporated into the stock before continuing - you don't want big clumps of roux floating around. The gluten free flour in the roux can sometimes take a little extra effort to incorporate. Using a whisk helps.
  • Add in your chicken and sausage to the roux/stock. Add in spices and bay leaf and allow to simmer for at least an hour, stirring occasionally.
  • Serve over white rice with some Crystal hot sauce!

Notes

If you are not low-FODMAP, I'd highly suggest using 1 cup onion, 1 cup bell pepper, and 1 cup celery in your roux, as well as adding several minced garlic cloves.