Low FODMAP Vegetable Stew with Quinoa

This colorful one-pot vegetable stew with quinoa represents comfort food at its healthiest and makes the perfect home-style dinner. Vegetarian and low FODMAP!

Today I bring you a low FODMAP vegetable stew, slowly cooked in a tomato sauce with quinoa. A hearty, one-pot vegetarian stew recipe, inspired by the french ragout. 

Warm and inviting, a good ragout can be greatly appreciated on cold evenings. I suppose this is why this hearty French style vegetable stew was my first winter craving. But what is ragout? Ragout is French for stew, but not just any stew. We could say a ragout is a french style slow-cooked stew made with love. The slow cooking allows flavors to develop over time, creating a richly layered flavor and a particularly refined dish.

For this recipe I chose root winter vegetables like carrots and turnip, complemented with brussels sprouts, kale and pumpkin, all cooked in a classic tomato sauce. I finally added quinoa for a filling meatless meal.

Cooking tips

To make the perfect french stew, there are two important cooking rules that make all the difference:

1.  Never boil, but simmer
2. Pack the herbs (bay leaf, thyme and rosemary) in a little blundle called bouquet garni and removed before serving
3. Go for seasonal, organic vegetable. They will definitelly enhance the stew’s flavors.

And my final tip: pair with a bottle of good French red wine like Merlot.

More stew recipes

• Vegetable Lentil Stew
• Mediterranean Fish Stew

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5 from 5 votes

Low FODMAP Vegetable Stew with Quinoa

A low FODMAP vegetable stew, slowly cooked in a tomato sauce with quinoa. A hearty, one-pot vegetarian recipe.

Prep Time15 mins

Cook Time1 hr 15 mins

Total Time1 hr 30 mins

Course: Dinner

Cuisine: Low Fodmap

Keyword: kale, pumpkin, quinoa, stew, vegetable stew

Servings: 4 people

Author: My Gut Feeling

Ingredients

• 3 tbsp olive oil OR garlic infused oil
• 12 oz | 350g tomatoes coarsely chopped
• 1 glass of water or 1/2 glass of white wine and 1/2 glass of water
• Bundle of herbs/ bouquet garni: 1 bay leaf, 2 thyme sprigs and 1 rosemary sprig, all tied together with a string
• 5,3 oz | 150g | 2 medium carrots julienned
• 5,3 oz | 150g turnip diced
• 2,65 oz | 75g | 4 brussels sprouts halved
• 2,65 oz | 75g kale sliced
• 2,65 cup | 75g japanese pumpkin diced
• Pinch of salt
• 1 cup water
• 1 cup quinoa

Instructions

• Heat the olive oil in a large deep pan over medium-low heat.
• Add the tomatoes and let them cook for 15 minutes or until they turn into a thick sauce.
• Add water, wine (optional) and the bundle of herbs and bring to a boil.
• Sprinkle with salt and add the carrots, turnip, sprouts, kale and pumpkin. Reduce heat to mininum.
• Simmer for 40 minutes or until vegetables are tender yet crisp (prick them with a knife).
• Finally add more water, let boil, add quinoa and cook over medium-low heat for approximately 20 minutes.
• Remove the bundle, salt to taste and serve.

Notes

Low FODMAP diet recommended amounts:

• 2,65 oz | 75g of turnip (sorbitol). Recipe calls for double.
• 1,34 oz | 38g of brussels sprouts (fructan). Recipe calls for double.

You can eat up to half of the ragout, that is for 4 people.

 

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