5 from 6 votes
Grain-Free Gumbo
A flourless gumbo, perfect for a chilly evening!
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings:
4
Calories:
112 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 4 cups water
- 1 potato cut into chunks, Yukon Gold, large
- 1 tablespoon butter , or coconut oil
- 1 onion chopped, large
- 8 cloves garlic , minced
- 1 green bell pepper , seeded and chopped
- 3 celery stalks, chopped
- 2 tablespoons Worcestershire sauce
- 1 cup tomato sauce or stewed tomtatoes, chunky
- 1/4 cup nutritional yeast
- 1/4 teaspoon cayenne pepper , or to taste
- salt to taste, sea salt
- black pepper to taste, sea salt
- rotisserie chicken meat roughly chopped, from half, optional
Instructions
- In a small saucepan, steam the potato chunks until fork-tender, about 8-10 minutes, then remove from the heat.
- In a large stock pot, melt the butter or coconut oil over medium heat, and saute the onion, celery, green pepper and garlic for 10 minutes.
- Add the Worcestershire sauce, salt and pepper, and allow to cook for another 10 minutes while you prepare the "faux roux."
- Transfer the steamed potato to a blender filled with 4 cups water, and blend until smooth and creamy.
- Add the potato "roux" to your cooked vegetable mixture, along with the tomatoes, cayenne, nutritional yeast, and chopped chicken, if using. Season with extra salt and pepper, if desired.
- Bring to a boil, then reduce the heat to a simmer and cover for 30-45 minutes to allow the flavors to develop.
- Serve hot, over a bed of cauliflower rice for a traditional gumbo experience.
Cup of Yum
Nutrition Information
Calories
112kcal
(6%)
Carbohydrates
18g
(6%)
Protein
4g
(8%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Cholesterol
7mg
(2%)
Sodium
473mg
(20%)
Potassium
695mg
(15%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
650IU
(13%)
Vitamin C
39mg
(43%)
Calcium
69mg
(7%)
Iron
2.9mg
(16%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 112
% Daily Value*
| Calories | 112kcal | 6% |
| Carbohydrates | 18g | 6% |
| Protein | 4g | 8% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 7mg | 2% |
| Sodium | 473mg | 20% |
| Potassium | 695mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 650IU | 13% |
| Vitamin C | 39mg | 43% |
| Calcium | 69mg | 7% |
| Iron | 2.9mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.