Low FODMAP Veggie Stock

Have yummy, nutritious stock for your recipes in an hour and a quarter!

Isn’t it so completely awesome how food companies charge you triple and give you half for anything gluten-free? I love it. I bought a box of brown rice snack crackers yesterday and held it up to the regular snack cracker box: 3oz vs 9oz and $1.50 more. Yes! I feel special, now – thank you!!

They haven’t really jumped on the low FODMAP thing yet (remember about 15 years ago you could hardly find gluten-free products) but when they do… look out. Money!!The bright side is, if you like making your own food anyway, it’s not that big of a deal. You infuse your oil, it takes a few minutes, and it’s very worth it!

The recipe below is nothing you won’t find similar to on the low FODMAP blogs, it’s just mine – a little less persnickety on measurements (it’s stock not souffle…) and is easily modified with anything low FODMAP you have on hand. (And of course there are no annoying ads and auto-play videos.)

Money saving tip: here in the US – check out your local Asian market for veggies. Mine has quality produce for about half or less what my favorite grocery store charges. It brought the price down below what I pay for pre-made cartons of stock.

Print Recipe

Low FODMAP Veggie Stock

Yummy, nutritious stock for your recipes in an hour and a quarter!

Prep Time15 mins

Cook Time1 hr

Total Time1 hr 15 mins

Course: Soup

Cuisine: American, Chinese, Italian, Mexican

Keyword: Low FODMAP, stock, vegetable broth, vegetable stock, veggie stock

Author: Kenny MacKenzie

Equipment

• 7 quart pan, heavy bottomed with lid

Ingredients

• 2 cloves garlic chopped not minced
• 2-3 TBSP extra virgin olive oil
• 1 bunch leeks green parts only, chopped
• 1 handful green onions green parts only, chopped (about 1 cup)
• 4 medium carrots chopped into 1" pieces
• 1 large parsnip peeled, chopped into 1" rounds, large parts quartered
• 1 medium celery rib No more than 1 rib, chopped into 1" pieces
• 1 bunch Italian parsley
• a few sprigs of fresh thyme
• a sprig of fresh rosemary
• 1 bay leaf
• 1 TBSP sea salt
• 1 small handful black peppercorns
• 10-16 cups water enough to cover veggies by 2"

Optional/Alternative Ingredients

• 2 medium russet potatoes quartered
• 1 bulb fennel bulb sliced into 1/8", greens chopped
• 1 small handful green beans (too many is not low FODMAP)
• 1 small to medium tomato seeded & roughly chopped
• 1-2 cloves

Instructions

• Heat pan on medium heat. When warm, add olive oil. Cook until shimmering.
• Lower heat and add garlic. Good until fragrant and remove at the very first sight of browning.
• Turn heat back up to medium. Toss in a handful of the leeks, and a handful of the green onions. Saute for about 3 minutes.
• Add remaining ingredients. Stir.
• Pour in fresh cold water until veggies are covered by 2". Some will float so eyeball it.
• Cover and simmer for 1 hour. Add water if level drops below the veggies.
• Scoop out the veggies and herbs and discard (or eat the carrots, they are freakin' yummy, but they'll be uber-hot!)
• Strain into large measuring cup or storage containers. Allow to cool to room temperature.
• Store in the fridge for 3 days. Store in air-tight freezer containers for up to 6 months.

Video

Music to cook by: Leonard Bernstein “Beethoven Symphony No. 5”

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