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Plant-Based New Orleans Style Low FODMAP Gumbo in glass bowl

New Orleans Style Low FODMAP Gumbo

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.

Course: Dinner, Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Makes: 6 Servings
Calories: 300 kcal
Author: Ayten Salahi


For the Roux:

For the Gumbo:

Optional Additions (to taste):

  • Low FODMAP hot sauce, such as Tabasco
  • Low FODMAP sausage, meat, poultry, plant-based or vegan


  1. For the Roux: Add oil to a 10-quart (9.5 L) stock pot set over medium heat. When oil is shimmering whisk in asafetida then whisk in flour. Continue whisking for several minutes, or until the roux becomes a rich brown, milk chocolate color. Do not leave your roux unattended or it may burn!

  2. For the Gumbo: Once the roux is a rich milk chocolate color, whisk in the tomato paste, miso, chives, green peppers, leeks, scallions and celery until well combined. Continue to cook, whisking/stirring frequently until vegetables soften, about 4 minutes.

  3. While the greens are softening, prepare your Cajun creole seasoning by combining smoked paprika, basil, oregano, thyme, black pepper, salt, white pepper and cayenne together in a small bowl; set aside.
  4. Add jackfruit, okra, oyster mushrooms and okra to your cooked mixture, stirring in well to incorporate. Add Cajun creole seasoning to mixture and stir until everything is thoroughly combined.
  5. Stir in 3-cups (720 ml) vegetable broth, the fire roasted tomatoes, white vinegar, sugar, and bay leaves. Note: you may also add sausage or plant-based sausage at this stage depending on your preference and tolerance. Gently stir in the butter beans. Cover and a adjust heat to a low simmer.
  6. Simmer for 60 minutes minimum, stirring occasionally. Add additional low FODMAP broth as needed to achieve your desired gumbo consistency. More liquid will make a thinner gumbo. Taste and adjust seasoning, adding hot sauce, if you like, or offer hot sauce at the table. We like our gumbo served with rice, garnished with parsley. Leftovers can be refrigerated in an airtight container for 3 days.


FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

• Butter Beans: Monash University has lab tested canned butter beans and they are low FODMAP in ¼ cup (35 g) servings.
• Canned Tomatoes: Monash University has lab tested canned tomatoes and they are low FODMAP at 92 g or 3.2-ounces, which they say is about 3/5 of a cup. Moderate FODMAPs kick in at about 3/4 cup or 115 g, at which point fructose can become an issue.
Celery: Celery it has been lab tested by both Monash University and FODMAP Friendly. Monash University has lab tested celery and it is low FODMAP in 10 g amounts, which is about a quarter of an average stalk per serving. FODMAP Friendly gives it a “Pass” at 75 g or ¾ cup.
Chives: Both Monash University and FODMAP Friendly have lab tested chives. Monash says that chives contain no FODMAPs. FODMAP Friendly gives them a “Pass” at 1 tablespoon (4 g).
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Green Bell Peppers: Green bell peppers have been lab tested by Monash University and are recommended in low FODMAP amounts of ½ cup or 52 g. FODMAP Friendly has lab tested green bell peppers and states that 1 small pepper at 75 g is low FODMAP.
Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that a combination of leek bulb and leek greens are low FODMAP in ½ cup (38 g) portions, but we do not know the ratio of bulb to greens.
Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
New Orleans Style Low FODMAP Gumbo
Amount Per Serving
Calories 300 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 539mg22%
Potassium 169mg5%
Carbohydrates 44g15%
Fiber 3g12%
Sugar 3g3%
Protein 11g22%
Vitamin A 1865IU37%
Vitamin C 2mg2%
Calcium 38mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.