Low FODMAP Simple Lamb Stew

Ingredients

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Servings:

Simple Lamb Stew

500   lamb leg steaks
1   neutral oil (rice bran, canola, sunflower)
120   leek (green tips only)*
240   carrot
240   Japanese (Jap) pumpkin (Kabocha squash or Buttercup squash) OR sweet potato
300   potato
1   garlic infused oil*
1000   low FODMAP beef stock or chicken stock*
250   boiling water
1   dried oregano*
0.5   dried thyme*
1   salt & pepper
180   green beans
3   fresh parsley (optional, for garnish)
8   low FODMAP bread*

Equipment

  • slowcooker

Simple Lamb Stew

PREP IN 20 MIN COOKS IN 10 HR SERVES 4
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)

This simple lamb stew is warm and comforting, making it perfect 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 limits.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE

Nutrition per serve

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Calories 703
Fat 35.8g
Saturates 12.8g
Protein 33.4g
Carbs 64g
Sugars 12g
Fibre 9g
Salt 1.5g
Iron 7mg
Calcium 150.1mg
Calories 703
Fat 35.8g
Saturates 12.8g
Protein 33.4g
Carbs 64g
Sugars 12g
Fibre 9g
Salt 1.5g
Iron 7mg
Calcium 150.1mg
Calories 694
Fat 38.5g
Saturates 12.8g
Protein 29.7g
Carbs 59.4g
Sugars 15.1g
Fibre 10.6g
Salt 1.5g
Iron 5mg
Calcium 149.5mg
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  1. Grease the slow cooker dish with cooking oil. Turn the slow cooker onto low.
  2. 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).
  3. 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.
  4. Leave the slow cooker to cook on low for 8 to 10 hours.
  5. 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.
  6. 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.
  7. Toast your gluten free bread. Roughly chop the fresh parsley.
  8. Divide the stew into bowls and serve with a side of toasted bread. Garnish with fresh parsley. Enjoy!

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

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 a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

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.

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