Fructose Free Gluten Free Turkey 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 ½ cups yellow onion, finely diced (about 1 large onion)
- 1 cup green bell pepper, finely diced (about 1 medium pepper)
- 1 cup celery, finely diced (about 3 stalks)
- 4 cloves garlic, minced
- 1 ½ lb boneless, skinless turkey thighs, cut into 1-inch pieces
- 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 cups frozen or fresh okra, sliced into ½-inch rounds
- 2 tsp cajun seasoning (gluten free)
- 1 tsp dried thyme
- 2 bay leaves
- 1 tsp salt, plus more to taste
- ½ tsp black pepper
- 1 tsp file powder
Ingredient noteDried herbs and spices add only a trace of fructose at the small amounts used in cooking, so this is likely Low Fructose. If you prefer to always avoid filé powder, please tap it and change its rating to Red.
For serving
- 3 cups cooked long-grain white rice, for serving
- 3 green onions (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 whisk or stir constantly with a wooden spoon, keeping the heat at medium, until the roux deepens to a dark reddish-brown color — the shade of dark chocolate — about 25–35 minutes. Watch closely and reduce the heat slightly if the roux begins to smell scorched rather than nutty.
- 2
Add the onion, bell pepper, and celery to the roux all at once 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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