Low FODMAP Sweet Potato & Lentil Coconut Stew
Low FODMAP Sweet Potato & Lentil Coconut Stew
This gorgeous low FODMAP sweet potato and lentil coconut stew makes a cozy vegan meal. It’s full of sweet and tender vegetables with a yummy coconut lime broth.
This recipe reheats well and leftovers make a fantastic lunch option.
FODMAP note: According to Monash University, both sweet potato and canned lentils have Low FODMAP servings that can be enjoyed in the first phase of the Low FODMAP Diet. All you need to do is divide the recipe into the recommended number of servings.
Ingredients
Make gluten free(about 2 cups per serving)
SWEET POTATO & LENTIL COCONUT STEW
sweet potato (peeled & cut into bite-sized pieces)
FODMAP
leek (green leek leaves, 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.
ground cumin
Gluten Free
dried chilli flakes (optional, leave out if you don't like the spice)
FODMAP
grated/crushed ginger
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
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- Peel and chop the sweet potato and carrot into bite-sized pieces. Finely chop the green leek leaves.
- Place a large saucepan over medium heat. Add the garlic infused oil. Once hot, fry the leek, cumin, coriander, turmeric and chilli flakes (if using) for 1 minute until fragrant.
- Then add the ginger, potato and carrot. Stir well, then cover with a lid and cook for 3 minutes - stirring every minute to stop the vegetables from sticking. Season heavily with salt and pepper.
- Next, pour in the stock and water. Bring to a boil, then place the lid on askew so some of the steam can escape. Cook for 20 minutes, stirring every now and then until the vegetables are soft.
- While the vegetables cook, prep the lentils by rinsing and draining - then measure out the amount you need. Roughly chop the spinach.
- Once the vegetables have softened, remove the saucepan from the heat and gently mash to break up the sweet potato and slightly thicken the sauce.
- Place the saucepan back over the heat, then mix through the lentils, spinach and coconut cream. Cook for 3-4 minutes until the spinach has wilted and the coconut cream has heated through.
- Remove through the heat and stir through the lime juice. Season with more salt and pepper to taste.
- Serve in bowls with extra lime wedges and fresh coriander/cilantro.
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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