This filling and delicious low FODMAP Moroccan vegetable stew is one of my favourite creations. It has a rich flavour from the Moroccan inspired spice blend. The dish is perfect for batch cooking, you can pair it with a number of sides to bring variety into your week and it freezes well.
This is a very flexible low FODMAP stew recipe, you can add and change any elements. If you’re not a cinnamon fan, you can reduce, omit, or maybe substitute it for a 1/4 tsp of nutmeg. The sweet potatoes and carrots could be substituted for other vegetables, e.g. potatoes and squash. The chickpeas/garbanzos can be swapped out for other canned beans/lentils (check for FODMAP limits).
High FODMAP Substitutions
Why do you need these? For the reintroduction and personalisation phases of the low FODMAP diet. It is important to get as many valuable prebiotic FODMAPs back into your diet to increase gut health and build up long-term tolerance to FODMAPs. All FODMAP quantities are taken from the Monash FODMAP app.
- Increase tinned/canned tomatoes to 800g (above ~115 g pp is medium FODMAP in fructose). If doing this, omit the fresh tomatoes and reduce the veg stock down to 340 ml (1 1/2 cup).
- More sweet potato (~100 g pp is medium FODMAP in mannitol).
- More chickpeas/garbanzo beans (~84 g pp is medium FODMAP in GOS).
Low FODMAP Moroccan Veg Stew
Equipment
- Large pot/Dutch oven
Ingredients
- 300 g (4 large) carrots
- 300 g (1 large) sweet potato (<75 g pp to stay low FODMAP)
- 1 red pepper
- 1 tbsp garlic oil
- 1 tbsp onion oil (I like Fody's Shallot oil, sub. garlic oil)
- 2 tsp ground cinnamon
- 1½ tsp ground coriander
- 1 tsp ground cumin
- ½ tsp dried chilli flakes (more to taste)
- 400 g (1 can) tinned/canned tomatoes
- 300 g fresh tomatoes
- 500 ml (2 cups) low FODMAP veg stock/broth (I like Fody's veg stock powder)
- 1 tbsp tomato puree/paste
- 170 g (1 cup) canned chickpeas/garbanzo beans (~42 g pp is low FODMAP)
- 1 tbsp maple syrup (optional)
- Salt & pepper to taste
Serving Suggestions
- Serve with: rice, gluten-free/low FODMAP flatbreads, quinoa, sourdough.
- Sides of: green veg (spinach, kale, broccoli etc.), salad.
- Top with: coconut yoghurt, fresh coriander/cilantro or parsley, vegan or dairy cheese.
Instructions
- Chop the carrots, sweet potato, and red pepper into equal sized ~1.5 cm (~½ inch) chunks. Dice the fresh tomatoes. Blend or food process the canned tomatoes.
- Heat the oil on medium-high heat in a big pot/pan. Add the chopped carrot, sweet potato and pepper and saute for 5 minutes. Add the spices and chilli flakes and cook until fragrant (~2 mins).
- Add the canned and fresh tomatoes, vegetable stock and tomato paste to the pot. Bring to the boil then reduce the heat and simmer uncovered for 25 minutes to reduce down.
- Drain and rinse the chickpeas/garbanzos. Add to the stew and cook for 10 more minutes. Season to taste with the optional maple syrup, salt, pepper, and extra chilli flakes if needed.
- Prepare sides and toppings, plate up and enjoy! Freeze extra portions if needed.
