A hearty and richly flavored Low FODMAP Vegetable Lentil Stew, loaded with carrots, kale and pumpkin. A quick and easy recipe to pull together any night of the week.
I love lentils so I usally make this comforting and hearty low FODMAP vegetable lentil stew, specially when cold weather hits. It’s a family favorite!
Canned lentils are low FODMAP. In the first phase of the low FODMAP diet we can’t eat a lot of pulses due to its high content of GOS. They are good for our health, so it’s important to include them in our meals. It’s what I did in this salad bowl recipe.
A lentil stew is not a lentil soup
You can cook lentils to be creamy like an indian dahl, watery like the common lentil soup or somewhere in between, like the spanish lentejas con chorizo. This last one is my favorite and inspired today’s recipe.
What goes into this vegetable lentil stew?
From bottom right, clockwise
- Canned lentils
- Japanese pumpkin
- Parsley
- Tomatoes
- Leek leaves (safe serving)
- Carrots
- Kale or collard greens
For this recipe I chose mostly green low FODMAP veggies, to avoid any symptoms. Eating lentils is challenging enough, so I prefer to play safe here.
I added a pinch of cumin and some vinegar, an old trick to enhance the lentils flavor. It sounds weird but trust me, your stew will taste increadibly!
For a nice smokey flavor you can also add bacon (non vegan option). Both versions are delicious and filling!
And if you love flavorful and comforting stews, check out these recipes:
Low FODMAP Vegetable Lentil Stew
Ingredients
- 2 cups | 180g canned lentils, washed and rinsed
- 4 tbsp olive oil
- 1.9 oz | 54g leek leaves, chopped
- 7 oz | 200g tomatoes or canned tomatoes
- 2 cups | 475ml water or low fodmap vegetable broth
- 5.3 oz | 150g carrots, cut in chunks
- 1/2 cup | 75g kale, chopped (big stems removed) OR collard greens
- 7 oz | 200g japanese/kabocha pumpkin
- 1/2 tbsp salt
- 1 tsp cumin
- 3.5 oz | 100g bacon, diced (optional - omit for vegan option)
- 2 tbsp white wine vinegar
- 4 tbsp fresh parsley, chopped
Instructions
- Heat the olive oil in a large pan or dutch oven over medium heat and sautee the leek leaves for 5 minutes or until soft.
- Stir in tomato chunks and crush them with a spoon. Let cook for about 5 to 7 minutes.
- Add water, carrots, kale and pumpkin and bring to a boil in maximum heat. Season with salt and cumin.
- Cover and let simmer for 25-30 minutes, until carrots are soft.
- Add the lentils, vinegar and bacon (optional), give the stew a gentle stir and let cook for 5 to 7 minutes more.
- Serve with chopped parsley over white rice.
Notes
- Canned lentils (GOS) are low FODMAP, but I advise you to stick to 1/2 cup (46g) per meal. Recipe calls for four times more, but it serves 4 people, so it's safe.
- Leek leaves (manitol) 1.9oz | 54g. Recipe calls for the same amount.
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