Fructose Free Gluten Free Vegetable Gumbo
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Learn more →Ingredients
6 servings
For the roux
- ⅓ cup neutral oil (such as canola or vegetable oil)
- 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
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.
- 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
- ½ tsp black pepper
- 2 bay leaves
- 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 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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