Low Sodium Gluten Free Vegetable Gumbo

Total time1 hr 15 min

Prep time20 min

Cook time55 min

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Ingredients

6 servings

For the roux

⅓ cup neutral oil (such as canola oil or vegetable oil)
Crisco Pure Vegetable Oil Crisco Pure Canola Oil Wesson Pure Vegetable Oil Mazola Cholesterol Free Canola Oil 40 fl oz Pompeian 100% Grapeseed Oil
See all
⅓ cup white rice flour

For the gumbo

1 medium green bell pepper, diced
3 stalks celery, diced
1 medium yellow onion, diced
4 cloves garlic, minced
1 can (14.5 oz) diced tomatoes, with juices
4 cups vegetable broth
2 cups fresh or frozen okra, sliced into ½-inch rounds
1 medium zucchini, diced
1 can (15 oz) kidney beans, drained and rinsed
1 ½ tsp smoked paprika
1 tsp dried thyme
1 tsp dried oregano
½ tsp cayenne pepper
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
½ tsp black pepper
2 bay leaves
1 tsp file powder

For serving

3 cups cooked white rice, for serving
2 tbsp fresh flat-leaf parsley, chopped (optional)
hot sauce, for serving (optional)

Instructions

1
Heat the oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the rice flour all at once and stir constantly with a wooden spoon or heat-resistant spatula, scraping the bottom and sides of the pot, until the roux turns a deep reddish-brown color similar to dark chocolate, 20–25 minutes. Watch closely and reduce heat slightly if the roux begins to smell scorched — it should smell nutty and toasty.
2
Add the diced onion, bell pepper, and celery to the roux and stir to coat. Cook, stirring frequently, until the vegetables are softened and the onion is translucent, about 6–8 minutes.

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