Low FODMAP Red Wine & Lentil Vegetable Stew
Ingredients
MAKE GLUTEN FREEServings:
RED WINE & LENTIL VEGETABLE STEW
150
parsnip
60
carrot
200
potato
140
sweet potato*
60
leek (green leaves only, finely chopped)*
1
garlic infused oil*
1
olive oil
2
gluten free all purpose flour*
0.25
dried thyme*
60
red wine (Pinot Noir)
500
low FODMAP chicken stock/vegetable stock*
375
water
2
tomato paste
90
canned lentils (weigh after rinsing & draining)
30
baby spinach
1
salt & pepper
TO SERVE
4
low FODMAP bread (toasted)*
2
butter or dairy free spread*
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
RED WINE & LENTIL VEGETABLE STEW
150
parsnip
60
carrot
200
potato
140
sweet potato*
60
leek (green leaves only, finely chopped)*
1
garlic infused oil*
1
olive oil
2
gluten free all purpose flour*
0.25
dried thyme*
60
red wine (Pinot Noir)
500
low FODMAP chicken stock/vegetable stock*
375
water
2
tomato paste
90
canned lentils (weigh after rinsing & draining)
30
baby spinach
1
salt & pepper
TO SERVE
4
low FODMAP bread (toasted)*
2
butter or dairy free spread*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
681
Fat
20.6g
Saturates
3.1g
Protein
17.8g
Carbs
104.5g
Sugars
17g
Fibre
15.4g
Salt
1.6g
Iron
7.7mg
Calcium
196.2mg
Calories
681
Fat
20.6g
Saturates
3.1g
Protein
17.8g
Carbs
104.5g
Sugars
17g
Fibre
15.4g
Salt
1.6g
Iron
7.7mg
Calcium
196.2mg
Calories
672
Fat
23.4g
Saturates
3.1g
Protein
14.2g
Carbs
99.9g
Sugars
20.1g
Fibre
17g
Salt
1.5g
Iron
5.6mg
Calcium
195.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: 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 alon... Read More
