Low FODMAP Sweet Potato & Lentil Coconut Stew
Ingredients
MAKE GLUTEN FREEServings:
(about 2 cups per serving)SWEET POTATO & LENTIL COCONUT STEW
260
sweet potato*
300
carrot
80
leek (green leek leaves, finely sliced)*
2
garlic infused oil*
0.5
ground cumin*
0.5
ground coriander*
0.5
ground turmeric*
0.25
dried chilli flakes (optional, leave out if you don't like the spice)*
1
grated/crushed ginger*
1000
low FODMAP chicken stock/vegetable stock (GF as needed)*
125
water
120
English spinach (roughly chopped)
185
canned lentils (weigh after rinsing & draining)
250
coconut cream (canned)
1
fresh lime juice
1
large lime (cut into wedges, for serving)
3
fresh cilantro (roughly chopped, for serving)
1
salt & pepper
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(about 2 cups per serving)SWEET POTATO & LENTIL COCONUT STEW
260
sweet potato*
300
carrot
80
leek (green leek leaves, finely sliced)*
2
garlic infused oil*
0.5
ground cumin*
0.5
ground coriander*
0.5
ground turmeric*
0.25
dried chilli flakes (optional, leave out if you don't like the spice)*
1
grated/crushed ginger*
1000
low FODMAP chicken stock/vegetable stock (GF as needed)*
125
water
120
English spinach (roughly chopped)
185
canned lentils (weigh after rinsing & draining)
250
coconut cream (canned)
1
fresh lime juice
1
large lime (cut into wedges, for serving)
3
fresh cilantro (roughly chopped, for serving)
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
384
Fat
22.5g
Saturates
14g
Protein
9.2g
Carbs
39.9g
Sugars
11.8g
Fibre
10g
Salt
1.2g
Iron
4.5mg
Calcium
127.1mg
Calories
384
Fat
22.5g
Saturates
14g
Protein
9.2g
Carbs
39.9g
Sugars
11.8g
Fibre
10g
Salt
1.2g
Iron
4.5mg
Calcium
127.1mg
Calories
384
Fat
22.5g
Saturates
14g
Protein
9.2g
Carbs
39.9g
Sugars
11.8g
Fibre
10g
Salt
1.2g
Iron
4.5mg
Calcium
127.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
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.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
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.
Check your dried chilli flakes do not contain onion or garlic powder.
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.
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
There are no dairy free tips for this recipe.
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
