Low FODMAP Red Wine & Tomato Lamb Stew

Ingredients

MAKE GLUTEN FREE

Servings:

LAMB STEW

400   lamb leg steaks
2   garlic infused oil*
80   leek (green leaves only, finely chopped)*
35   gluten free all purpose flour*
2   carrot (sliced in half and then into rounds)
500   low FODMAP beef stock or chicken stock*
250   red wine (Pinot Noir)
400   plain crushed/chopped tomatoes (canned)*
4   tomato paste
0.5   dried rosemary*
1   worcestershire sauce*
2   dried bay leaf
1   salt & pepper
2   fresh parsley (finely chopped)

MASHED POTATO

1000   potato (peeled & cubed)
3   dairy free spread (olive oil spread or butter)*
5   low FODMAP milk (add another splash if needed)*
0.5   salt

GREEN VEGGIES

280   broccoli (cut into florets)*
300   green beans (ends trimmed, cut in half)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Red Wine & Tomato Lamb Stew

Last updated Aug 19th, 2020

PREP IN 25 MIN
COOKS IN 6 HR
SERVES 6

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dinner

This slow-cooked lamb stew is so easy to make and it’s a yummy option for hearty meal lovers.

My favourite thing about this meal is that you can put all the ingredients in the slow cooker and then let it do it’s thing!

Not to mention the fact that this dish is perfect for batch cooking, freezes well, and is a wonderful winter meal.

Note on low FODMAP beef stock: We used a low FODMAP beef stock called Massel Beef Style Stock Powder which is certified as Low Fodmap by Monash University. It comes in a tin and usually lasts us 4 - 6 months of recipes.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

LAMB STEW

400   lamb leg steaks
2   garlic infused oil*
80   leek (green leaves only, finely chopped)*
35   gluten free all purpose flour*
2   carrot (sliced in half and then into rounds)
500   low FODMAP beef stock or chicken stock*
250   red wine (Pinot Noir)
400   plain crushed/chopped tomatoes (canned)*
4   tomato paste
0.5   dried rosemary*
1   worcestershire sauce*
2   dried bay leaf
1   salt & pepper
2   fresh parsley (finely chopped)

MASHED POTATO

1000   potato (peeled & cubed)
3   dairy free spread (olive oil spread or butter)*
5   low FODMAP milk (add another splash if needed)*
0.5   salt

GREEN VEGGIES

280   broccoli (cut into florets)*
300   green beans (ends trimmed, cut in half)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 552
Fat 25.4g
Saturates 7.8g
Protein 20.1g
Carbs 57g
Sugars 12.2g
Fibre 9.5g
Salt 0.9g
Iron 5.5mg
Calcium 151.5mg
Calories 546
Fat 25.2g
Saturates 7.8g
Protein 20.1g
Carbs 55.8g
Sugars 11.5g
Fibre 9.4g
Salt 0.9g
Iron 5.5mg
Calcium 138.3mg
Calories 551
Fat 25.2g
Saturates 7.7g
Protein 20.1g
Carbs 56.9g
Sugars 12g
Fibre 9.5g
Salt 0.9g
Iron 5.5mg
Calcium 149.5mg
    | | |
  1. Cut the lamb steaks into cubes. Finely chop the green leaves of the leek. Slice the carrots.
  2. Heat a large frypan over medium high heat. Once hot, add half of the garlic infused oil and the lamb. Allow it to sizzle for a couple of minutes each side until the outside is golden brown. Add the leek to the pan and fry for an extra minute.
  3. Transfer the lamb and leek to the bowl of the slow cooker.
  4. Place the pan back over the heat, add the wine and let it bubble for one minute. Then turn off the heat.
  5. Next sprinkle of the flour over the lamb, mixing as you go until the lamb is well covered (this will thicken the sauce as it cooks).
  6. Next add the red wine from the pan, the sliced carrot, beef stock (ideally make sure it is hot), remaining garlic infused oil, canned tomatoes, tomato paste, dried rosemary, Worcestershire sauce and bay leaves to the slow cooker. Season generously with salt and pepper, then mix well.
  7. Place the lid on the slow cooker and cook on high for 6 hours or on low for 8 - 9 hours.
  8. Stir the lamb stew about 30 minutes before you want to eat - the stew should have thickened and be a nice consistency. Peel and dice the potatoes, place in a saucepan and cover with water. Bring to the boil and then simmer for 15 - 20 minutes until tender. Drain and then mash until smooth and fluffy with the butter/spread, milk and salt (add another splash of milk if needed).
  9. Cut the broccoli into florets and prep the green beans. Steam in the microwave or blanch in boiling water for 2 to 3 minutes until vibrantly green and tender.
  10. Serve the lamb stew over the mashed potato with the green veggies on the side. Garnish with fresh parsley. Enjoy!

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Monash University have tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.

Buy a gluten free plain flour or gluten free all purpose flour. The one I 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.

Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve). Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey. If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).

Broccoli is low FODMAP in 1 cup serves according to Monash University. Just avoid larger serves as these can become high FODMAP.

Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.

Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Powder or liquid stock. This product is low FODMAP, gluten free and vegan (despite it's name) and the packet will have the blue Monash Low FODMAP logo on it. This product can be brought online around the world and is available from some supermarkets.

Gluten Free Tips

Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.

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.

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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