Low FODMAP Vegetable Stock

Did you know many brands of store-bought liquid stocks or stock cubes may contain gluten, lactose, yeast or flavour enhancer? Did you know that most stocks also typically contain onion and garlic, culprits for those who are sensitive to FODMAPs?

Our simple FODMAP Friendly Vegetable Stock recipe is full of aromatic vegetables and fresh herbs that enhance the flavour of your savoury recipes. To infuse more flavour into your FODMAP Friendly Vegetable Stock we have used aromatic vegetables, fresh herbs and the addition of fresh chives for extra flavour.

Why not make up a large batch every now and then and freeze in portion sizes for ready to go stock. Making your own stock is a great way to add nutrients to savoury recipes.


Recipe:

Low FODMAP Vegetable Stock

A very simple vegetable stock recipe with fresh aromatics omitting onion and garlic.

Ingredients:

4 stalks Celery, roughly chopped
3 large Carrots, roughly chopped
1 Turnip, Parsnip or Swede, roughly chopped
3 Bay Leaves
1/2 bunch Fresh Parsley
2 sprigs Fresh Rosemary
2 sprigs Fresh Thyme
1/2 bunch Fresh Chives, chopped* 
5 Whole Black Peppercorns
Pinch Pink Salt
4 Litres Cold Water

Method:

  1. In a large soup pot bring all ingredients to the boil.
  2. Reduce heat to a simmer and cook uncovered for 2 hours occasionally skimming the surface for foam-like impurities that rise to the surface.
  3. Pass the stock through a fine sieve. Discard vegetables and herbs.
  4. Allow to cool. Refrigerate or freeze in portions.

Make It Personal:

  • Adjust ratios of vegetables and herbs to liking.
  • If you have a severe sensitivity to onion you may need to omit chives, as these are related to onion. 

Recipe Tips:

  • To enhance sweeter and more developed flavours, sauté vegetables in olive oil for a few minutes prior to adding water.
  • Use cold water to extract the most flavour out of your vegetables.

© Live Love Nourish™ 2014. All rights reserved.

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All of the LLN recipes are:
  • Gluten Free
  • Dairy Free
  • Soy Free
  • Yeast Free
  • Preservative Free
  • Processed Sugar Free
This recipe is also:
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  • Egg Free
  • Peanut Free
  • Grain Free
  • Fructose Free
  • FODMAP Friendly
  • Vegan
  • Vegetarian
  • Corn Free

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