Creole Sauce
Prep time
Cook time
Total time
Gluten-free creole sauce with vegetarian options
Recipe type: Entree
Serves: 8
  • 8 Tbsp pastured butter (or ½ cup coconut oil)
  • 8 Tbsp (1/2 cup) garbanzo bean flour
  • 2 cups organic onions, chopped
  • 1 cup organic celery, chopped
  • 1 cup roasted organic bell pepper, chopped and peeled (I use yellow and red instead for milder flavor)
  • 1 Tbsp organic garlic, chopped
  • 1 7 oz jar organic tomato paste (I use Bionaturae to avoid the plastic liners in cans.)
  • 3 cups stock, chicken or vegetable
  • 1 Tbsp organic thyme
  • 1 Tbsp organic basil
  • 3 organic bay leaves
  • 1 Tbsp brown sugar (or organic coconut sugar)
  • 1 organic lemon, sliced
  • Salt, pepper, cayenne, red pepper flakes to taste
  • 1 cup organic green onion, chopped
  • 1 cup organic parsley, chopped
  • 3 cups cooked organic chicken, raw shrimp (or leave out for a vegetarian meal)
  1. Melt the butter in a large sauce pan. Stir in flour over medium heat until lightly browned*.
  2. Add the onions, celery, bell paper, and garlic. Sauté the vegetables until translucent.
  3. Add the stock, tomato sauce, thyme, basil, bay leaves, sugar, lemon slices, salt and pepper. Simmer for 15 minutes.
  4. Add green onions, parsley and your protein choice in the last 5 minutes of cooking.
  5. Serve over cooked rice or quinoa.
* If using garbanzo bean flour you can skip the browning step as the flour already has a nutty flavor.

For vegetarian option, just substitute vegetable stock for the chicken stock.

I usually leave out the protein when cooking but add it to my individual servings when I store it in vacuum seal bags. This way I can vary my choices (chicken, shrimp, etc…) from one cooking session!
Nutrition Information
Serving size: 1 cup Calories: 178.5 Fat: 10.5 Saturated fat: 6. Unsaturated fat: 1.3 Trans fat: 0 Carbohydrates: 15.4 Sugar: 6.8 Sodium: 259.4 Fiber: 3.2 Protein: 5.8 Cholesterol: 27.2
Recipe by Creating Silver Linings at