Low FODMAP Red Wine & Lentil Vegetable Stew
Low FODMAP Red Wine & Lentil Vegetable Stew
Say hello to the ultimate vegan comfort dish! This low FODMAP red wine and lentil vegetable stew is homely, filling and budget friendly too.
The super tasty vegetables and tender lentils are drenched in a silky red wine and tomato sauce that will make your food soul happy.
FODMAP notes: According to Monash University, canned lentils are low FODMAP in small servings. All you need to do is divide the recipe into the recommended number of servings to keep it low FODMAP.
Ingredients
Make gluten freeRED WINE & LENTIL VEGETABLE STEW
sweet potato (peeled & cut into bite-sized pieces)
FODMAP
leek (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
gluten free all purpose flour
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
TO SERVE
low FODMAP bread (toasted)
FODMAP
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
butter or dairy free spread
Dairy Free
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Peel the parsnip, carrot, potato and sweet potato and slice them into small bite-sized pieces. Finely slice and then dice the green leaves of the leek.
- Rinse and drain the canned lentils, then weigh the amount you need. Place them to one side for later.
- Place a large saucepan over medium heat. Add the garlic infused oil and olive oil. Fry the parsnip, carrot, potato, sweet potato and leek for 4-5 minutes until the vegetables soften slightly and the edges are lightly golden.
- Sprinkle over the all purpose flour and thyme and fry for a further minute. Add the wine and let it sizzle for 30 seconds to burn off the alcohol. Then pour in the stock and boiling water. Mix through the tomato paste. Bring the stew to a rolling boil, then turn down the heat to medium-low and let it simmer for 30 minutes, stirring every few minutes to stop the veggies from sticking to the pan. Cook until the stew is thick and the veggies are cooked through. If the stew becomes too thick, then add another splash of boiling water.
- Once the vegetables are tender, gently mash veggies to break them up slightly (this will also thicken the sauce). Then return to the stew to the heat and mix through the spinach and lentils. Allow to heat for 1 to 2 minutes. Season with salt and pepper, then serve the low FODMAP red wine and lentil vegetable stew with a side of toasted bread. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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