Low FODMAP Vegetable Stock Concentrate

Ingredients

MAKE GLUTEN FREE

Servings:

cups (1/2 tbsp of stock powder makes 1 cup)

Vegetable Stock

300   carrot
80   celery
80   leek (green tips only, finely diced)*
170   fennel
32   semi sundried tomatoes*
7   fresh rosemary
7   fresh thyme
6   fresh parsley
50   salt

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

Equipment

  • food processor

Low FODMAP Vegetable Stock Concentrate

Last updated Apr 8th, 2019

PREP IN 15 MIN
SERVES 54
cups (1/2 tbsp of stock powder makes 1 cup)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Condiments, Vegetarian Options

Can't find a low FODMAP vegetable stock? That's okay - I have a quick and simple recipe you can make in just 15 minutes (no cooking required). This stock concentrate freezes well and the salt helps give the concentrate a powder texture. This stock recipe doesn't contain a lot of salt compared to commercial stocks, so you may need to add an extra seasoning of salt and pepper to your meals as needed. So far my favourite use of this low FODMAP vegetable stock is in soup.

Note on celery & fennel: Both celery and fennel bulb can be high FODMAP in large serves. However, when mixed with water each cup of stock only contains 3.15g of fennel blub and 1.5g of celery, which is well within the safe low FODMAP serving sizes.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

cups (1/2 tbsp of stock powder makes 1 cup)

Vegetable Stock

300   carrot
80   celery
80   leek (green tips only, finely diced)*
170   fennel
32   semi sundried tomatoes*
7   fresh rosemary
7   fresh thyme
6   fresh parsley
50   salt

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

Equipment

  • food processor

Nutrition per serve

    | |
Calories 6
Fat 0.1g
Saturates 0g
Protein 0.2g
Carbs 1.2g
Sugars 0.5g
Fibre 0.4g
Salt 0.4g
Iron 0.1mg
Calcium 6.4mg
Calories 6
Fat 0.1g
Saturates 0g
Protein 0.2g
Carbs 1.2g
Sugars 0.5g
Fibre 0.4g
Salt 0.4g
Iron 0.1mg
Calcium 6.4mg
Calories 6
Fat 0.1g
Saturates 0g
Protein 0.2g
Carbs 1.2g
Sugars 0.5g
Fibre 0.4g
Salt 0.4g
Iron 0.1mg
Calcium 6.4mg
    | | |
  1. Scrub and roughly dice the carrots, roughly chop the celery, thinly slice the green leek tips, roughly chop the fennel bulb. Remove the fresh rosemary from the stem.
  2. Place the carrot, celery, fennel bulb, leek tips, and sundried tomatoes into the food processor and pulse until they are finely chopped.
  3. Scrape down the sides of the food processor, then add the fresh rosemary, thyme, and parsley along with the salt (the salt stops the concentrate freezing solid). Blitz until you have a smooth paste.
  4. Transfer to a plastic container and freeze. Scoop out the stock concentrate as needed. Add about 1 tablespoon (25g) of stock concentrate to hot water to make 500ml (2 cups) of stock. Then use as desired in soups, stews, risotto, and other meals. This stock isn't very salty so season your dishes as needed.

Buying Tips

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).

Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

Love this recipe? Get your weekly meal plans.
LEARN MORE

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