Low FODMAP Red Wine & Tomato Lamb Stew
Low FODMAP Red Wine & Tomato Lamb Stew
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.
Freezer friendly note: You can freeze the red wine and tomato lamb stew for up to 3 months. Heat and serve with freshly cooked mashed potato and steamed greens.
Ingredients
Make gluten freeLAMB STEW
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.
leek (green leaves only, finely sliced)
FODMAP
gluten free all purpose flour
FODMAP
low FODMAP beef stock or chicken stock
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
worcestershire sauce
Gluten Free
FODMAP
MASHED POTATO
butter or dairy free spread
Dairy Free
low FODMAP milk (add another splash if needed)
FODMAP
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).
GREEN VEGGIES
broccoli (cut into florets)
FODMAP
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Learn moreMethod
- Cut the lamb steaks into cubes. Finely chop the green leaves of the leek. Slice the carrots.
- 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.
- Transfer the lamb and leek to the bowl of the slow cooker.
- Place the pan back over the heat, add the wine and let it bubble for one minute. Then turn off the heat.
- 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).
- 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.
- Place the lid on the slow cooker and cook on high for 6 hours or on low for 8 - 9 hours.
- 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).
- 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.
- Serve the lamb stew over the mashed potato with the green veggies on the side. Garnish with fresh parsley. 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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