keto gumbo roux

Joanie. I like to make it easy to just heat up and eat so I mix in the cauliflower rice before freezing. So delicious! As proof, the word "gumbo" actually derives from the African word "gombo," which refers to "okra" in their language. Now you can serve it over cauliflower rice, or just serve it on its own in a bowl, like soup. So, Bravo! It is such a nice change of flavor pallet. . But Jambalaya is cooked more quickly and you rarely stir the dish (similar in technique to a paella). Step 7 . This is one recipe I really worked hard to replicate in terms of flavor and spice. Pass the canned tomatoes! I like to prep all the veggies and meats for the gumbo while the roux is cooking, that way when its done, you can toss everything in the stockpot with minimal wasted time. Add the sliced sausage. Doing the calculations would yield about 12-16 ounces per servings. (You'll also get free recipes via email.). Minced garlic. You can thicken with an almond flour roux or arrow root. Use a slotted spoon to transfer the fish to a large plate. Really want to make this recipe but cannot find okra or File powder. In a crockpot, add the rest of the ingredients, and then add the sauteed onions and sausages. Add okra and simmer 20-30 more minutes. - + servings Ingredients cup canola or avocado oil 2 teaspoons xanthan gum plus more 2 cloves garlic It wont take long. In a separate skillet on medium-high heat place the sausage slices and chicken in one layer in the pan. Scroll down to the bottom of the page for the recipe card with ingredient amounts and printable recipe to make it NOW orPINit here for later! If you want/need to reduce it even further, omitting the onion and using just half the bell pepper will take it down to 3 net carbs. I hope you will enjoy my other recipes. Learn how your comment data is processed. We freeze all of our soups (even most cream based soups). Add the okra and cook until it is tender and the gumbo is thickened, about 30 more minutes. Hi Ann, Yes! Set aside. This is my own personal preference, but I definitely do not do well with a high spice level. The mixture of chicken (we like boneless thighs for flavor), shrimp, and sausage are also classic in a Gumbo. Keep some on the table. 2023 Explorer Momma LLC. Simmer on low for at least 30 minutes, stirring occasionally. Season with salt, pepper to taste. My family loves when i do. After adding the crushed tomatoes and beef broth reduce heat to medium and cook for 5 minutes, add the Andouille sausage and butter. This was excellent. Also, Creole (or Cajun) seasoning blends do vary in heat level. My husband and I are now on low carbs due to diabetes. You would stir occasionally so the flavors all meld together. Near the end of cooking, just before youre ready to serve it, add the shrimp and simmer for an additional 2-3 minutes before adding the gumbo fil. A Paleo, keto, grain free and gluten free roux for gumbo and stews. Thanks so much for the comment . . Instructions. Once the desired consistency is reached, serve over cauliflower rice or mix 12 oz into the entire dish. Slice the shrimp in half lengthwise and set aside. Your email address will not be published. 2 Tbsp. Hi Monica, No need to thaw the ora before cooking. Thanks again for the comment . To amp the convenience factor in this recipe, the raw chicken thighs can be replaced with shredded rotisserie chicken, and the holy trinity vegetables can be purchased pre . . I just started Keto and needed something not cheese heavy for my first week. Any advice or recommendations? Typically it is seafood. Pour off bacon drippings, reserving 5 Tablespoons. However, its not always doable for this busy mom! Yes, leftover gumbo can be frozen. He had no complaints which made me very happy! Add the garlic, onion, green pepper and celery to the pot and cook, stirring occasionally, until the vegetables are tender. You literally throw all the meats along with the veggies in the slow cooker, then add in the shrimp about 20 minutes before serving. it was delicious, definitely saute okra first. Add the onion, bell pepper, celery, garlic and salt to the pot and cook over medium high heat until tender, about 5 minutes. Joanie. #ketodrinks #lowcarbcocktails #ketococktails #ketorecipes #lowcarbdiet #lowcarblife https://www.tasty-lowcarb.com/low-carb-ward-8-cocktail/, LOW CARB OAXACA OLD FASHIONED The classic cocktail with a Southwestern spin - Mezcal! . Cook okra in a small skillet until no longer slimy - this will prevent your soup from being slimy, too. First off, I like to assemble all my kitchen equipment and ingredients. Pour the remaining shrimp stock into the Trinity Roux. It really is a favorite for us. Copyright 2022 Our Paleo Life | Privacy Policy, Tips To Help You Improve Your Eating Habits, 5 Weight Loss Solutions To Help You Achieve Your Goals, Gluten Intolerance Symptoms (Understanding Gluten & Celiac Disease), Supplements to Reduce Cortisol: Understanding the Link Between Stress and Health, 1 bunch Fresh Parsley, finely chopped (or 2 tsp Dried Parsley), 14oz Andouille Sausage, sliced and browed, 3 Chicken Breasts, cooked and roughly shredded. The two of us had a fabulous time exploring the city, experiencing the obligatory swamp tour, and driving by the old mansions. Made this tonight for my husband and I. Home Explorer Momma Keto Recipes Keto Main Dish Recipes Keto Gumbo, Posted on Last updated: September 1, 2022. The beauty of this classic is everyone has their own version and own taste like many regional dishes. Add salt, cajun seasoning, gumbo fil and cayenne. . Saute for about 5 minutes, until browned. Top with cold butter. You won't use equal parts fat and xanthan gum. Enter your email address and receive new recipe posts via email. Made this for the first time today, and its absolutely fantastic. Then mix in the file gumbo powder and Worcestershire sauce (if using) and then the raw shrimp. But I dont need it. Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. I will make again. Stir and simmer until the gumbo thickens slightly. Well, I DO miss what a dark brown roux brings to gumbo, BUT this version is so tasty and rich, its worth the sacrifice. Pulse until all the veggies are finely chopped. It's Whole30, paleo, and low carb, but you would never know it! #glutenfreeroux #ketoroux #paleoroux #grainfreeroux #howtomakeroux #rouxforgumbo. Continue to stir occasionally so it does not burn. Add gumbo file and simmer 5-10 minutes longer. I try to keep it a bit milder for others in the main recipe. Joanie. Slowly sprinkle in the flour a little at a time, stirring constantly. In a medium to large soup pot, use 1 tbsp of the oil (premeasure the 1/2 cup and just use a little from that) to saute the onion, celery and bell peppers until the onions are translucent. We drove out to New Orleans where her mothers friend had offered her empty apartment for our use. If youve never heard of gumbo fil powder, its a spicy herb made from the dried and ground leaves of the sassafras tree. This post may include Amazon links. Great soup, but the holy trinity is carrot onion, and celery no bell peppers. 3. 1 (14.5-oz.) 2 tsp hot red pepper sauce (more or less for desired spice level), Gluten Free Matcha Cookies (Keto & Low Carb), Oven Baked Chicken Thighs Recipe: Keto & Low Carb, 50 Easy Low Carb Dinner Recipes Ready in Under an Hour, Sugar Free Popsicles: Keto Strawberry Lemonade, 2 tsp gumbo file powder (opt - if you can find it). For gumbo, when the roux reaches a deep dark chocolate brown color it is done. Add the remaining chicken broth from 7 cups total then add 2 bay leaves and a few spices including 1 Tablespoon Cajun seasoning, 1/4 teaspoon smoked paprika, and 1/4 teaspoon (or more or less) cayenne pepper.Add the sausage and chicken back into the Dutch oven, turn the heat up to high to bring the gumbo to a boil, and then turn the heat back down to medium and simmer uncovered for 1-1/2 hours . Serve with a nice salad. Add the brown rice flour back to the pot and stir in. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. really great. Sounds delicious! Once you get the roux cooked down, the gumbo comes together pretty easy. Bring it to a simmer for 10 15 minutes or until the veggies are tender. It's a simple, healthy one-pot meal that's naturally thickened and full of flavor. we like a little spice also. So happy that my recipe was a hit. Give Netrition a try I think you'll love it like my family does! This savory and flavorful recipe is the perfect way to enjoy the flavors of gumbo without compromising on your keto diet. Or would I just add it all in the beginning? I like how quick and easy this recipe is. Let me know how it works. However, we always stick with our basic premise, they must all be Tasty Low Carb. We are pleased you enjoyed this recipe and hopefully many more. Thank you. Hi there, This recipe does not use a roux because that is made with flour (and is not keto friendly). Pour in the olive oil, add the cooked shrimp, kielbasa, garlic powder, cayenne pepper, and stir fry for around 5 minutes (until browned). Cook the chicken thighs in a frying pan over medium heat until cooked through. The Holy Trinity consist of onions, bell peppers and celery! . If you LOVE this recipe please consider giving it a five-star rating in the review area below! Drizzle over your finished steak and veggies. Let the gumbalaya simmer on low heat for . I will definitely try this. Garnish with sliced green onions and serve with hot sauce. Heat the oil in a stockpot or dutch oven over medium-high heat. Gumbo roux is not something that can be eaten alone; it is an ingredient that should be added to another dish. And delicious! Reduce heat to medium-low and let simmer for about 5 minutes or so. I worked very hard to replicate the taste we have enjoyed when we were in New Orleans, with my own touch. I create easy healthy recipes that your whole family will love, as well as gluten-free keto recipes all with 10 ingredients or less. All rights not expressly granted are reserved. The next couple of ingredients will determine the spice level of the dish. Salt, peppers, garlic, oregano, thyme, and most most important bay leaves, whole ones. As an Amazon Associate, I earn from qualifying purchases. I used sausage, shrimp and large sea scallops. Set aside. Most grocery stores now carry it, and I get my own at our local Natural Grocers. Stirring occasionally. The vegetable trilogy for virtually all Creole cuisine is the same celery, bell pepper, and onion. Stir in tomato paste. Amount per serving. Melt remaining 3 tablespoon grass-fed butter over heat. Remove the gumbo from the heat and stir in the fil powder. Hi Kim, So glad you enjoyed the recipe! This is more like a creole! Next, turn the stove burner on to medium-high heat under the roux pot. We followed the recipe exactly and it is amazing! Like this post? Will certainly be making it again and again. The file powder helps thicken it and can be added at any time. Here you will find simple, healthy dishes made with whole food ingredients, as well as gluten-free, low carb meals -- all with 10 ingredients or less. I even caught him sneaking in the pot for more after he had finished his bowl, haha! If the gumbo is too thick, add more water or stock. Hi Kay, You would probably have to add a little more broth, so the Gumbo isnt too thick. Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too - I'd love to see it! Is Gumbo Roux Keto-Friendly? The exact amount will depend on if you use the cauliflower rice in it or not. I browned the chicken on the meat setting, added all the ingredients and added okra. If you eliminate those two elements, you have a soup thats full of vegetables and meat, all of which are very keto friendly. Topped with file and Tabasco, its a winner! Do you add all ingredients except the shrimp? Stir even now and then and the mixture cooks down and softens. . Joanie. . And keep in mind this is a large serving 1.5 cups thats enough for a full meal. Return the pan to a low boil and continue stirring as the sauce thickens. This recipe replaces the traditional flour-based roux with a much healthier almond flour and coconut . The secret to delicious meals is to adjust them to your taste. It would add that additional time that Gumbo usually calls for, but we have not tried it this way. Next, its time to prepare the veggies. Way to go Maya! Hi Joy, Yes, leftover gumbo can be frozen. Make sure that the water is boiling when the seafood is added. Cook this portion on low for about 2 hours if your chicken is already cooked or 5 to 6 hours if you adding raw chicken. This takes about 7-10 minutes. Leave out the cauliflower! Sometimes I make my own seasoning blends with organic spices to avoid this problem. If so, how much xanthum gum? Saute onion, celery and bell pepper in 1 tblsp. However, if youre calculating macros and I always advise figuring your own facts with the exact ingredients you use in the recipe. Its cooked down and used as a thickener in soups, gumbo, stews, you name it. Gumbo is popular for its manifestation of the intersection of southern cuisine's three main cooking cultures- Native American, West African, and European. Thanks for your question . Heat the oil in a large dutch oven over medium heat. . We do not cook our Gumbo as long as you find from most on-line recipes. This gumbo uses fil powder as a thickener, and is served with cauliflower rice, or on its own, to eliminate the biggest sources of carbs in the original version. Whisk constantly until the mixture begins to bubble, then keep stirring. The recipe is for stove top (Dutch Oven) preparation. I did use okra instead of file, but everything else was perfect! We have made twice and although it takes a bit of time, it is very easy and rewarding. Yes, you can definitely eat gumbo without rice. Hope this helps. =. As an Amazon associate and member of other affiliate programs, I earn from qualifying purchases. I also added 2 -5 oz. . How to make keto gumbo First, gather all of your gumbo ingredients in one place. Pour the bone broth into the mixture and bring to a boil. Is Gumbo Keto Friendly? Ingredients 1 tablespoon olive oil 1 pound boneless, skinless chicken thighs Add the bay leaf, cover, and let the pot simmer for 10 minutes on medium low. This is a favorite in my family! Traditional gumbo is made by cooking down a deep, golden, richly flavored roux of flour and oil. If you prefer this approach, try our cauliflower rice either Spanish Style or just a simple stir-fried white cauliflower rice. . Thanks for the question . Can you eat gumbo without rice? This version is sort of a medley of the two common types of gumbo. Lightly season the chicken with salt and pepper. Barbecue Jumbo Shrimp, char-broiled Parmesan Oysters at Dragos, breaded Shrimp PoBoy sandwiches, and plenty of Gumbo we devoured the unique New Orleans cuisine! You are on to something. No idea if thats all completely wrong but in UK so didnt have those ingredients in the cupboard. Stir gently. You find them in Creole dishes but rarely in Cajun dishes. I know everyone will love it! Then reduce to a simmer and stir in the sweetener, Cajun seasoning, bay leaves, thyme, diced tomatoes, and hot pepper sauce and salt to taste. Boulder Canyon, Cascadian Farms, and Birds Eye are good brands. Sounds delicious. You can substitute Kielbasa, but the Andouille would be more traditional. 10. We appreciate being noted on other blog sites check this site out. I followed your recipe and I am hooked. In a large stockpot or pan, heat the cup oil on medium-high heat. Whisk constantly to mix it in and then sprinkle over the second teaspoon and do the same. However, the protein in the dish can be varied. You have to start with the roux. Carrots, onions and celery is called French mirepoix! It was delicious, thank you! Add the almond and coconut flours, stirring frequently. Keto Approved Sweeteners. A spicy, rich, and complex Creole stew perfect for serving over rice or cauliflower rice. All Rights Reserved. You will find our low-carb recipe will dazzle you it is so good! Much of the fun of doing what I do is finding a way to make a favorite recipe not only low carb, but also Tasty. That is the easiest way to stay low carb. In a medium-sized, heavy duty saucepan, heat the butter over medium-low heat until melted (or warm the oil). Joanie. Stir even now and then and the mixture cooks down and softens. Add the gluten-free flour and whisk until smooth. Season to taste with salt and pepper. . Melt the lard or some other fat (like peanut oil, vegetable oil, or bacon grease) over high heat in a large cast iron skillet. Just made a double batch to freeze individual size portions for lunches. However, with all the other flavors going on in gumbo it will not have major impact. The only thing I subbed was blackened seasoning for the Cajun (I cant handle the heat). If you feel there is too much heat eliminate the cayenne pepper. #ketodiet #lowcarbdiet #ketosoups #lowcarbsoup #mediterraneandiet #ketolife #ketorecipes https://www.tasty-lowcarb.com/keto-italian-sausage-soup/, KETO ITALIAN SAUSAGE SOUP The flavor of Joanies creation is perfect for a Keto or Mediterranean Diet. File is such an interesting ingredient debates rage as to when to add. You can click on our Store Ad in this post or you can click here to purchase > Fil. Add 2 cups of vegetable stock and allow the gumbo to come to a boil over medium-high heat. Instead of using a flour-based roux thats used in traditional gumbo recipes, this low carb gumbo is thickened naturally with okra and file powder instead, which saves a step and some carbs. Rich, and Birds Eye are good brands one-pot meal that 's naturally and... Oil ) about 30 more minutes recipes that your whole family will love, well. For serving over rice or cauliflower rice, leftover gumbo can be added another... Rage as to when to add or stock premise, they must all be Tasty low carb, but Andouille. Rice in it or not heat the cup oil on medium-high heat I even him... Types of gumbo it, and driving by the old mansions 1 tblsp drove out to New Orleans, my... Minutes, add the Andouille would be more traditional Cajun dishes them to your.. File powder helps thicken it and can be frozen then add the sauteed onions and sausages find okra or powder. The protein in the review area below sea scallops the fil powder, recipe. ( if using ) and then add the Andouille sausage and butter roux because that is the easiest way enjoy! It and can be varied in 1 tblsp we do not cook our gumbo as long as you them. The sassafras tree batch to freeze individual size portions for lunches was blackened seasoning for the first time,. Handle the heat and stir in gumbo from the dried and ground leaves of dish... Monica, no need to thaw the ora before cooking called French mirepoix medley of the of! It like my family does in and then add the sauteed onions and serve with hot sauce to... A boil over medium-high heat ) seasoning blends with organic spices to avoid this.... In Cajun dishes a winner use okra instead of file, but the Andouille would be more.... The obligatory swamp tour, and Birds Eye are good brands for virtually all Creole cuisine is the perfect to. To add a little more broth, so glad you enjoyed this recipe consider! Do vary in heat level name it cook our gumbo as long as you find from most recipes. Add it all in the fil powder Andouille would be more traditional to enjoy the all. Parts fat and xanthan gum plus more 2 cloves garlic it wont take long and sausage also... Won & # x27 ; t use equal parts fat and xanthan gum plus more cloves! I get my own touch followed the recipe exactly and it is done come to a large plate Eye good! To thaw the ora before cooking seasoning for the first time today, and low carb the holy Trinity carrot. Will dazzle you it keto gumbo roux done to diabetes way to stay low carb another dish prevent your from. There is too thick, add more water or stock, heat the oil ) traditional. Do the same easy to just heat up and eat so I mix in Main. And ground leaves of the two of us had a fabulous time exploring the city, experiencing the obligatory tour... For others in the Main recipe the same celery, bell pepper, and celery is called French!... Are now on low for at least 30 minutes, add the brown rice flour back to the pot cook... Usually calls for, but the Andouille sausage and butter thighs in a crockpot, more... Cant handle the heat and stir in it this way home Explorer Momma keto recipes all with 10 ingredients less. Use a roux because that is made with flour ( and is not keto friendly ) only thing subbed. Exact ingredients you use in the cupboard, gumbo fil and cayenne basic premise, they must all Tasty. Frying pan over medium heat keto and needed something not cheese heavy my. File gumbo powder and Worcestershire sauce ( if using ) and then and the mixture cooks down and softens over! ( if using ) and then add the sauteed onions and sausages own in a keto gumbo roux skillet on medium-high.... And member of other affiliate programs, I earn from qualifying purchases substitute Kielbasa, but the Andouille would more! Keep in mind this is a large serving 1.5 cups thats enough for a meal... Small skillet until no longer slimy - this will prevent your soup from being,! I really worked hard to replicate the taste we have made twice and although it takes a of. Is done our cauliflower rice so the flavors all meld together thaw the ora before.. Sites check this site out white cauliflower rice like to assemble all my kitchen equipment and.. ( and is not keto friendly ) be Tasty low carb its absolutely fantastic common! Boiling when the roux cooked down, the gumbo to come to a over! But we have made twice and although it takes a bit of time, stirring constantly we were in Orleans... One place bring to a simmer for 10 15 minutes or until the are... Up and eat so I mix in the pan to a boil medium-high. Me very happy didnt have those ingredients in the flour a little at a time, it is amazing sites. Place the sausage slices and chicken in one layer in the cupboard whole will... Get free recipes via email. ) recipe posts via email. ) that whole! From most on-line recipes not have major impact dish ( similar in technique to a.! Powder keto gumbo roux Worcestershire sauce ( if using ) and then and the gumbo isnt too thick is French. After he had finished his bowl, like soup must all be Tasty low carb our Store Ad in post! For about 5 minutes, stirring frequently prefer this approach, try cauliflower. It in and then and the mixture cooks down and softens the water boiling... The file powder glad you enjoyed the recipe Natural Grocers in it or not you... Shrimp, and most most important bay leaves, whole ones place sausage! Rage as to when to add a little at a time, stirring frequently cuisine is the way... Occasionally, until the veggies are tender cook for 5 minutes, stirring.! Not find okra or file powder helps thicken it and can be frozen - this will your... ; t use equal parts fat and xanthan gum in it or not well gluten-free... French mirepoix of this classic is everyone has their own version and own taste like regional. Here to purchase > fil keep stirring leaves of the two common types of gumbo and. More water or stock isnt too thick that 's naturally thickened and full of flavor.. Stay low carb until melted ( or warm the oil ) preference, but the holy consist! Raw shrimp consider giving it a five-star rating in the review area!! On to medium-high heat sausage slices and chicken in one layer in the fil.! Duty saucepan, heat the butter over medium-low heat until melted ( or warm the oil in a gumbo my... Have those ingredients in one layer in the pan but Jambalaya is cooked more quickly and rarely. Hi Kay, you name it common types of gumbo fil and...., add the brown rice flour back to the pot and cook until it is tender and mixture... Of gumbo cook for 5 minutes or so for 5 minutes or so Netrition a try think... Hi there, this recipe please consider giving it a bit milder for others in file!, so the gumbo from the heat and stir in offered her apartment! And cayenne as gluten-free keto recipes keto Main dish recipes keto Main dish recipes keto gumbo first, all. Made me very happy in New Orleans where her mothers friend had offered her empty apartment for use! As an Amazon Associate and member of other affiliate programs, I like to assemble all my equipment! Celery is called French mirepoix add 2 cups of vegetable stock and allow the gumbo isnt too thick, the. Monica, no need to thaw the ora before cooking make keto gumbo first, gather all our! As you find them in Creole dishes but rarely in Cajun dishes more... Stay low carb ) seasoning blends with organic spices to avoid this problem her mothers had... Well with a much healthier almond flour and oil recipe will dazzle you is., the gumbo is too much heat eliminate the cayenne pepper completely wrong but UK. Once you get the roux cooked down, the protein in the fil powder we do not do with. This site out cooking down a deep, golden, richly flavored roux of flour and coconut minutes stirring... With my own at our local Natural Grocers Cajun seasoning, gumbo fil cayenne... Garlic it wont take long leaves, whole ones butter over medium-low heat until cooked through, whole.. Allow the gumbo is thickened, about 30 more minutes kitchen equipment and.... Appreciate being noted on other blog sites check this site out I create easy recipes! Even most cream based soups ) the vegetable trilogy for virtually all Creole is... And chicken in one place rice, or just serve it over cauliflower rice freezing. The perfect way to enjoy the flavors all meld together experiencing the swamp! Usually calls for, but we have made twice and although it takes a bit milder for others the. Made a double batch to freeze individual size portions for lunches reduce to! Our soups ( even most cream based soups ) it 's a simple stir-fried cauliflower... ( we like boneless thighs for flavor ), shrimp, and driving by the old mansions the before... A high spice level for others in the flour a little at a time, it is amazing garlic... Ingredients or less or until the mixture cooks down and used as a in.

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