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closeup of Low FODMAP vegetarian gravy on mashed potatoes

Low FODMAP Vegetarian Gravy

Our Low FODMAP Vegetarian Gravy is packed with flavor, thanks to several umami ingredients, like tomato paste, soy sauce and low FODMAP amounts of oyster mushrooms and dried porcini mushrooms.

Low FODMAP Serving Size Info: Makes about 5 cups (1.2 L); 20 servings; serving size ¼ cup (60 ml)

Course: Basic, Sauce
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 20 Servings
Calories: 76 kcal
Author: Dédé Wilson

Ingredients:

  • 6 cups (1.4 L) Low FODMAP Vegetable Broth, or purchased equivalent
  • 15 g dried porcini mushrooms, broken or chopped into small pieces
  • ½ cup (113 g; 1 stick) unsalted butter, cut into pieces
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ½ cup (36 g) finely chopped leeks, green parts only
  • ½ cup (32 g) finely chopped scallions, green parts only
  • 4- ounces (115 g) trimmed chopped oyster mushrooms
  • 1 tablespoon low-sodium, gluten-free soy sauce, such as San-J
  • 1 tablespoon tomato paste
  • ½ cup (73 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s Gluten-Free 1 to 1 Baking Flour
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Combine Low FODMAP Vegetable Broth and the dried porcini mushrooms in a pot and bring to a simmer. Turn heat off and let sit for at least 15 minutes, while you prepare the rest of the gravy.
  2. Place butter and oil in a large skillet over low-medium heat until butter melts. Add leek and scallion greens and sauté for a few minutes or until they begin to soften. Stir in oyster mushrooms, adjust heat and sauté until mixture has darkened and the vegetables have caramelized. This will take 15 or 20 minutes. Keep the heat low; do not allow the mixture to burn, and stir often. This is a very important step for building dark, rich color and flavor.
  3. Once the vegetables are caramelized, whisk in the tomato paste and soy sauce, then whisk in the flour. Cook for about a minute to remove any raw flour taste, whisking almost constantly.
  4. Slowly whisk in the broth (it is OK if pieces of the mushrooms come alona cup at a time. You might not need all of the broth; I ended up using about 5 cups (1.2 L) total. Keep whisking and the gravy will thicken and become smooth and glossy. Taste and adjust seasoning. I often find that this low FODMAP vegetarian gravy needs black pepper but not any salt.

  5. Gravy (in this chunky statis ready to use, or keep warm till needed. It might thicken upon standing, so keep any leftover broth handy. You can also strain it at this point if you like. Simply press through a wire-meshed strainer. You can also refrigerate overnight or up to 2 days or freeze for up to a month in an airtight container. Reheat, re-whisk and think out as needed with broth (preferably) or water.

Notes:

Tips

  • For low FODMAP vegan gravy, use a low FODMAP margarine, such as Earth Balance Baking Sticks, in lieu of the butter. The flavor will change somewhat, but it will still be delicious.
  • If you would like to add a little thyme (or even rosemary or sage) be our guest, but I like it as is.
Nutrition Facts
Low FODMAP Vegetarian Gravy
Amount Per Serving
Calories 76 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Sodium 9mg0%
Potassium 38mg1%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 193IU4%
Vitamin C 3mg4%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.