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Low FODMAP Instant Pot Gumbo (Gluten-Free, Lactose-Free)


  • Author: Gail
  • Total Time: 1 hour
  • Yield: 8 servings 1x

Description

A low FODMAP, Instant Pot version of a renowned Cajun / Creole stew, the bold, peppery, smoky flavors of this low FODMAP gumbo will take you straight to Mardi Gras! Gluten-free and lactose-free.


Ingredients

Units Scale
  • 1 pound boneless, skinless chicken thighs, chopped into 1/2-inch pieces
  • 375 grams (about 13 ounces) low FODMAP sausage, sliced into 1/4-inch slices*
  • 4 1/2 teaspoons low FODMAP Cajun seasoning, divided
  • 2 tablespoons garlic-infused olive oil
  • 1/4 cup ghee (or butter if not needing lactose-free)
  • 1/4 cup low FODMAP gluten-free all-purpose flour
  • 1 cup green bell pepper (about 1 medium pepper), chopped**
  • 1 medium stalk celery, sliced**
  • 1/2 cup leeks, dark green parts only, finely-chopped**
  • 4 cups low FODMAP chicken bone broth
  • 14 ounce can diced tomatoes + their juice
  • 1 tablespoon coconut aminos or tamari
  • 1/2-1 cup fresh or frozen okra (about 4-8 okra pods), sliced**
  • 1 teaspoon (or more) low FODMAP hot sauce (optional)***
  • 1 bay leaf
  • 1/2 cup scallions, green parts only, chopped, for garnish (optional)

Instructions

  1. Prep ingredients: Have all the ingredients gathered and prepared according to the list above before starting to cook.
  2. Hit the "Sauté" button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the Instant Pot is warming up, add chopped chicken to one large bowl and the sliced sausage to another separate large bowl. Add 1 teaspoon of Cajun seasoning to each bowl and toss the chicken and sausage with your hands until evenly coated in seasoning. 
  3. Sauté proteins: Once the Instant Pot display reads “Hot,” add 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. Add chicken in one layer and sauté for 2 minutes, stirring frequently. With a slotted spoon, remove chicken back to its original bowl. Add the remaining 1 tablespoon of garlic-infused oil to the pot and swirl to coat. Add sausage to the pot and sauté for 1 minute, stirring frequently. Remove sausage back to the bowl. 
  4. Make the roux: add ghee or butter to the pot, wait a few seconds for it to melt, and swirl the pot to coat. Add gluten-free flour, one tablespoon at a time, whisking after each tablespoon, until all 4 tablespoons are added. Whisk constantly until roux is a color like peanut butter, about 15 minutes (yes, 15 minutes. Read my post above for a list of fun things to do while whisking your roux, like listening to my Cajun Cooking Spotify Playlist). 
  5. Sauté veggies: Add bell pepper, celery, and leeks (but not the okra) to the pot with the roux and sauté for 3 minutes, stirring very frequently so that the roux does not burn. It’s normal for the roux to coat the veggies while they cook.
  6. Deglaze and scrape: Pour in 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon. 
  7. Add remaining ingredients: Add remaining 3 cups of broth, the can of tomatoes with their juice, coconut aminos or tamari, okra, hot sauce (if using it) and the remaining 2 ½ teaspoons of Cajun seasoning to the pot and gently stir well so that the roux is fully incorporated throughout the broth. Add reserved chicken and sausage and stir to combine. Place bay leaf on top.
  8. Pressure Cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” hit the “Pressure Cook” button, and set the timer for 10 minutes. Once the cooking cycle has completed, quick release the pressure.
  9. Open the lid. Remove and discard the bay leaf. Stir the gumbo well. Taste the gumbo and add more Cajun seasoning and/or hot sauce as desired.
  10. Serve: Serve low FODMAP gumbo in bowls over rice (salted). Garnish each bowl of gumbo with chopped scallions (optional). Store leftovers in an airtight container in the refrigerator for up to 3 days. 

Notes

  • Makes about 10 cups of gumbo. 8 servings at 1.25 cups per serving.
  • *I used Harvest Meats Gluten-Free Double Smoked Farmer’s Sausage, which the company verified is garlic and onion-free in addition to being gluten-free. See my Low FODMAP Instant Pot Jambalaya post for tips on how to find low FODMAP sausage. Smoked ham, chopped into cubes, could work as a substitute as long as it does not list any high FODMAP ingredients on the package.
  • **According to Monash University’s Low FODMAP Diet App, green bell pepper is low FODMAP in quantities of up to ½ cup or 52 grams per serving. This recipe calls for 1 cup across 8-10 servings. Red bell pepper can also be used. Celery and leeks both contain the FODMAP mannitol; however, in these quantities, is still below the tolerable amount stated by Monash University. Okra is low FODMAP in quantities of up to 75g or 7 ½ pods per serving.
  • If not needing gluten-free, you can use soy sauce instead of coconut aminos or tamari. 
  • ***I use Louisiana Hot Sauce, which is low FODMAP as well as free of harmful additives. Omit if your body reacts poorly to spicy food.
  • Prep Time: 15 minutes
  • Time to come to and release pressure: 14 minutes
  • Cook Time: 31 minutes
  • Category: Soup & Stew
  • Method: Instant Pot
  • Cuisine: Cajun / Creole

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