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

Kenny MacKenzie

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

Print Recipe Pin Recipe

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”