Low FODMAP Vegetable Stock Concentrate
Low FODMAP Vegetable Stock Concentrate
Can't find a low FODMAP vegetable stock? That's okay - I have a quick and simple recipe you can make in just 15 minutes (no cooking required). This stock concentrate freezes well and the salt helps give the concentrate a powder texture. This stock recipe doesn't contain a lot of salt compared to commercial stocks, so you may need to add an extra seasoning of salt and pepper to your meals as needed. So far my favourite use of this low FODMAP vegetable stock is in soup.
Ingredients
Make gluten freecups (½ tbsp of stock powder makes 1 cup)
Vegetable Stock
leek (green leaves only, finely diced)
FODMAP
semi sundried tomatoes (finely chopped)
FODMAP
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- Scrub and roughly dice the carrots, roughly chop the celery, thinly slice the green leek tips, roughly chop the fennel bulb. Remove the fresh rosemary from the stem.
- Place the carrot, celery, fennel bulb, leek tips, and sundried tomatoes into the food processor and pulse until they are finely chopped.
- Scrape down the sides of the food processor, then add the fresh rosemary, thyme, and parsley along with the salt (the salt stops the concentrate freezing solid). Blitz until you have a smooth paste.
- Transfer to a plastic container and freeze. Scoop out the stock concentrate as needed. Add about 1 tablespoon (25g) of stock concentrate to hot water to make 500ml (2 cups) of stock. Then use as desired in soups, stews, risotto, and other meals. This stock isn't very salty so season your dishes as needed.
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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