Low FODMAP Simple Lamb Stew
Low FODMAP Simple Lamb Stew
This simple lamb stew is warm and comforting, making it the perfect low FODMAP recipe for winter. This meal is slow cooked so make sure you do the prep work the night before, or in the morning before you head out to work.
How To Replace Low FODMAP Pumpkin: If you can't find low FODMAP pumpkin/squash then you can replace it with sweet potato. Just make sure you use the same weight amount as listed for the pumpkin to stay within low FODMAP recommendations.
Ingredients
Make gluten freeSimple Lamb Stew
leek (green leaves only, finely sliced)
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.
low FODMAP beef stock or chicken stock
FODMAP
dried oregano
Gluten Free
low FODMAP bread
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.
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Grease the slow cooker dish with cooking oil. Turn the slow cooker onto low.
- Remove the fat from the lamb and cut into cubes. Place a large frypan over medium-high heat and brown the lamb for 4 to 5 minutes (the meat doesn't need to be fully cooked).
- Add the lamb to the slow cooker. Roughly chop the green leek tips, peel and chop the pumpkin, carrot and potato into cubes. Add the garlic infused oil, dried orgeano, and thyme. Heat the low FODMAP stock and then pour it into the slow cooker. Add the boiling water. Season with black pepper.
- Leave the slow cooker to cook on low for 8 to 10 hours.
- Check the stew. If meat is tender, then you can gently mash the stew using a potato masher (this will help thicken it). If the stew is a little bit dry, add some boiling water until the ingredients are just covered, then mash.
- Trim the green beans, chop into bite sized pieces, and then blanch in a small saucepan of boiling water for 2 to 3 minutes until tender. Stir through the stew.
- Toast your gluten free bread. Roughly chop the fresh parsley.
- Divide the stew into bowls and serve with a side of toasted bread. 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
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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