Fructose Free Instant Pot Gumbo

Total time1 hr 30 min

Prep time25 min

Cook time55 min

4.7

(28)

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Ingredients

6 servings

⅓ cup neutral oil (such as vegetable or canola oil)
⅓ cup all-purpose flour
1 medium yellow onion, diced
3 celery stalks, diced
1 green bell pepper, diced
4 garlic cloves, minced
12 oz andouille sausage, sliced into ½-inch rounds
1 ½ lb boneless, skinless chicken thighs, cut into 1-inch pieces
1 can (14.5 oz) diced tomatoes, with juices
Ingredient note
Tomatoes 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.
3 cups chicken broth
2 tsp cajun seasoning
1 tsp dried thyme
1 tsp smoked paprika
2 bay leaves
½ tsp salt, plus more to taste
¼ tsp black pepper
1 cup frozen or fresh okra, sliced into ½-inch rounds
1 lb large shrimp (21–25 count), peeled and deveined
1 tsp file powder (optional)
Ingredient note
Dried 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
3 scallions, thinly sliced, for serving (optional)
hot sauce, for serving (optional)

Instructions

1
Set the Instant Pot to Sauté on high. Add the oil and heat until it shimmers, about 2 minutes. Whisk in the flour and cook, stirring constantly with a wooden spoon or silicone spatula, for 10–12 minutes, until the roux turns a deep reddish-brown color, similar to dark chocolate. Watch closely — the roux can scorch quickly at this stage.
2
Add the onion, celery, and bell pepper to the roux and stir to coat. Cook, stirring frequently, for 4–5 minutes, until the vegetables are softened and the onion is translucent. Add the garlic and cook for 1 minute, until fragrant.

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