
Low FODMAP Veggie Stock
I bought a box of gluten-free 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!!
Anyway, thanks for letting me vent. If you like to cook and are low-fodmap, this is a nice safe and affordable recipe you’ll find yourself making about once every two weeks. It’s nothing you won’t find similar to on popular 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.
Money saving tip: here in the US – check out your local Asian market for veggies. Many have quality produce for about half or less what your favorite grocery store charges.
A quick way to bring the stock down to room temperature so you can freeze it is to make an ice bath in your sink, pour a few cups at a time into a metal bowl and place in the ice bath. Stirring quickens the cooling, too.

Low FODMAP Veggie Stock
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
- 1 small or half star anise pod (I almost always add this)
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.

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