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+ servings
a plate with half lentils with vegetables, half rice
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4.59 from 12 votes

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.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Dinner
Cuisine: Low Fodmap
Keyword: Lentils, stew, vegetable stew
Servings: 4 people

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

Low FODMAP safe serving
  • 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.
You can safely eat 1/4 of the stew.