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 minutes mins
Cook Time1 hour hr 15 minutes mins
Total Time1 hour hr 30 minutes mins
Course: Dinner
Cuisine: Low Fodmap
Keyword: kale, pumpkin, quinoa, stew, vegetable stew
Servings: 4 people
- 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
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.
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.