Gumbo

Yield: 5-6

Total Cook Time: 50+ minutes

Main Ingredients/Notes/Suggestions:

• 1/2 cup butter (or oil)
• 2/3 cup flour (gluten free or not)
• 2 bell peppers, diced (any color)
• 2 celery stalks, diced (omit for LOW FODMAP)
• 1 small onion, chopped (white or yellow - omit for LOW FODMAP)
• 5 cloves garlic, minced (omit for LOW FODMAP, also jarred minced garlic is super handy)
• 1 can (14 oz) fire-roasted tomatoes (or regular can diced tomatoes)
• 3 cups stock (vegetable, chicken, chicken bouillon, seafood or water)
• 4 tsp Cajun spice blend (or Creole - not LOW FODMAP)
• 1 bay leaf
• 1/2 tsp thyme
• Meat option (or none for vegetarian)

Meat Options (use all or none):

• 1 chicken breast or thighs, diced (or leftovers, rotisserie chicken)
• Shrimp (fresh or frozen)
• 1-2 andouille sausage, sliced (I’m sure other sausages would work too)

Other Vegetable Ingredient Options:

• 1 cup fresh or frozen okra (honestly though, who has this in their freezer already?)
• 1 eggplant, chopped
• 1 small head cauliflower, cored & chopped (or bag of florets)
• 1 carton of mushrooms (any type)

Garnish Options (all optional)

• Rice (a must)
• Tabasco sauce (red or green)
• Green onion, diced (green tips are LOW FODMAP approved)

Cajun Spice Blend Ingredients (Low FODMAP approved):

• 4 tbsp cumin
• 4 tbsp coriander
• 4 tbsp paprika
• 2 tbsp dried oregano
• 3 tsp salt
• 3 tsp black pepper
• Cayenne pepper to taste
• Note: This blend makes more then recipe calls for. Save and label in a jar for another batch of gumbo, sprinkled over french fries, baked chicken or another fun creation!

Instructions:

1. Make Cajun spice blend (if applicable).
2. Prep vegetables and meat, measure the broth, and open the can of tomatoes. Get everything ready to go.
3. Prepare rice per package instructions or for 8 minutes using the rice feature on the Instant Pot.
4. Heat pan to medium heat and cook chicken and sausage. Once cooked through, set aside.
5. Make the roux. Heat dutch oven or large heavy bottom pan over medium heat, melt butter or oil. Once butter or oil is melted, whisk in flour until combined. Continue to whisk the mixture and pay close attention, it’ll slowly darken over time. Keep whisking until it’s a dark amber-brown color. Be very careful not to burn it, you’ll be able to smell it. I’ve burnt it before and I mask it with more cajun seasoning. Not ideal, you could taste the burnt flavor but it still worked. I show a photo progression of the roux below. It’s probably not as dark as it should/could be but I didn’t want to burn it again!
6. Once the amber-brown color is reached, dump in vegetables, including garlic and onion (if applicable) and combine with roux mixture. Continue to stir the mixture for a few minutes to soften the vegetables.
7. Add in the can of tomatoes and mix together
8. Gradually pour in the stock and incorporate into the vegetable roux mixture for a smooth broth base.
9. Add in Cajun seasoning, thyme, bay leaf and meat options. Stir until combined and bring gumbo to a simmer.
10. Let simmer on medium-low heat until vegetables are tender or until ready to serve.
11. Serve in a bowl and top with rice, tabasco for extra flavor, green onion and enjoy!