Easy,  One Pot,  Uncategorized,  Vegetarian,  Video

Low FODMAP Veggie Stock

Share It!
  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •   
  •  
  •  
  •  
  •  

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

Kenny MacKenzie
Yummy, nutritious stock for your recipes in an hour and a quarter!
Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Soup
Cuisine American, Chinese, Italian, Mexican

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

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

  •  
  • 1
  •  
  •  
  •  
  •  
  •  
  •   Yum
  •   
  •  

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating