Low FODMAP Vegetable Lentil Stew
Hearty and flavorful Low FODMAP Vegetable Lentil Stew, loaded with carrots, kale and pumpkin. A healthy and easy weeknight dinner recipe.
Servings: 4 people
- 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
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.
Low FODMAP safe serving
You can safely eat 1/4 of the stew.
- 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.