New Orleans Style Low FODMAP Gumbo

Name: New Orleans Style Low FODMAP Gumbo
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: American, Cajun And Creole
Ingredients: ¼ cup (60 ml) Low FODMAP Garlic-Infused Oil, (preferably made with avocado oil or other neutral flavored oil; not olive oil); 1 teaspoon asafetida; (use gluten-free if following a gluten-free diet); ¼ cup (36 g) low FODMAP gluten-free all-purpose flour; 2 tablespoons tomato paste; 1 tablespoon red miso paste; 1 cup (64 g) chopped chives; 1 cup (104 g) diced green bell pepper; 1 cup (72 g) finely chopped leeks, (green parts only); 1 cup (64 g) chopped scallions, (green parts only); ½ cup (38 g) chopped celery; 3 tablespoons smoked paprika; 1 tablespoon dried basil; 1 tablespoon dried oregano; 2 teaspoon dried thyme; 1 teaspoon black pepper; 1 teaspoon salt; 1 teaspoon white pepper; 1/4 teaspoon cayenne; 1 cup (75 g) rinsed, shredded, canned jackfruit,; 1 cup (75 g) chopped trimmed oyster mushrooms; 20 pods (200 okra, (chopped); 3 cups (720 ml) Low FODMAP Vegetable Broth, (plus extra as needed); 1, 14.5-ounce (411 g) can fire roasted diced tomatoes; 1 tablespoon white vinegar; 1 teaspoon sugar; 2 bay leaves; 1 cup (139 g) rinsed, drained, canned butter beans; Chopped flat-leaf parsley; Low FODMAP hot sauce, (such as Tabasco); Low FODMAP sausage, (meat, poultry, plant-based or vegan)

Instructions

Prep:15minCook:1h

We have New Orleans Style Low FODMAP Gumbo! Instead of the “holy trinity” of lots of onions, celery and bell peppers and also the inclusion of garlic and garlic-laden andouille sausage, we have re-configured our recipe to be low FODMAP and plant-based, using jackfruit for a meaty texture and butter beans for added protein. You can add low FODMAP sausage, too, if you like.

Updated at: Fri, 07 Aug 2026 00:12:37 GMT