Fructose Free Gluten Free Seafood Gumbo
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Learn more →Ingredients
6 servings
For the roux
- ½ cup neutral oil (such as canola or vegetable oil)
- ½ cup white rice flour
For the gumbo
- 1 large yellow onion, finely diced
- 3 stalks celery, finely diced
- 1 green bell pepper, finely diced
- 4 cloves garlic, minced
- 12 oz gluten free andouille sausage, sliced into ¼-inch rounds
- 1 can (14.5 oz) diced tomatoes, with juices
Ingredient noteTomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- 6 cups chicken broth
- 2 bay leaves
- 1 ½ tsp cajun seasoning
- 1 tsp dried thyme
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper
- 8 oz fresh or frozen okra, sliced into ½-inch rounds
- salt and pepper, to taste
For the seafood
- 1 lb large shrimp (21–25 count), peeled and deveined
- 8 oz lump crab meat, picked over for shells
- 1 tbsp worcestershire sauce
For serving
- 3 cups cooked long-grain white rice, for serving
- 3 scallions, thinly sliced (optional)
- hot sauce, for serving (optional)
Instructions
- 1
Heat the oil in a large Dutch oven or heavy-bottomed 6-quart pot over medium heat until shimmering. Add the rice flour all at once and stir constantly with a wooden spoon or heat-resistant spatula, keeping the mixture moving across the bottom of the pot, until the roux deepens to a rich dark brown — the color of dark chocolate — about 25–35 minutes. Watch closely and reduce heat slightly if the roux begins to smell scorched rather than nutty.
- 2
Add the onion, celery, and bell pepper to the roux and stir to coat. Cook, stirring frequently, until the vegetables are softened and the onion is translucent, about 8–10 minutes.
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