Low FODMAP Vegetable Stock Concentrate

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Buying Tips

Can't find a low FODMAP vegetable stock? That's okay - I have a quick and simple recipe you can make in just 15 minutes (no cooking required). This stock concentrate freezes well and the salt helps give the concentrate a powder texture. This stock recipe doesn't contain a lot of salt compared to commercial stocks, so you may need to add an extra seasoning of salt and pepper to your meals as needed. So far my favourite use of this low FODMAP vegetable stock is in soup.

Note on celery & fennel: Both celery and fennel bulb can be high FODMAP in large serves. However, when mixed with water each cup of stock only contains 3.15g of fennel blub and 1.5g of celery, which is well within the safe low FODMAP serving sizes.

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Make sure you buy a leek that has long green tips, as you can’t use the white/light green leek bulb.

Choose semi sundried tomatoes that do not include onion and garlic in the brine.

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INSTRUCTIONS

  1. Scrub and roughly dice the carrots, roughly chop the celery, thinly slice the green leek tips, roughly chop the fennel bulb. Remove the fresh rosemary from the stem.
  2. Place the carrot, celery, fennel bulb, leek tips, and sundried tomatoes into the food processor and pulse until they are finely chopped.
  3. Scrape down the sides of the food processor, then add the fresh rosemary, thyme, and parsley along with the salt (the salt stops the concentrate freezing solid). Blitz until you have a smooth paste.
  4. Transfer to a plastic container and freeze. Scoop out the stock concentrate as needed. Add about 1 tablespoon (25g) of stock concentrate to hot water to make 500ml (2 cups) of stock. Then use as desired in soups, stews, risotto, and other meals. This stock isn't very salty so season your dishes as needed.
AUTHOR Alana Scott
REVIEWED BY Joanna Baker (APD)

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Comments

  • Jen @ sweetgreenkitchen.com 19/07/2016 4:26pm (17 months ago)

    This is genius! I love the idea of having stock concentrate in my freezer for anytime I need. Leeks are a definite no no for my belly, but I had no idea the green tops were low fodmap, just as in scallions, this opens up a whole world of possibilities for me since I used to love cooking with leeks. How long will this concentrate stay good in the freezer?

    • Alana Scott 20/07/2016 12:11am (17 months ago)

      Hi Jen,

      Yes the green tips of leek are low FODMAP and make a fantastic flavour base for many dishes. This stock should be fine in the freezer for at least six months. I hope you enjoy it!

  • Claire 27/07/2016 9:29pm (17 months ago)

    This makes life so much easier, and is so quick! Thank you for this

    • Alana Scott 28/07/2016 7:08pm (17 months ago)

      Hi Claire,

      It is definitely very useful to have in the freezer! I hope you enjoy the recipe.

  • Bridget 09/11/2016 3:25am (13 months ago)

    I have a nightshade allergy. What would be a good substitution for the dried tomatoes? (Otherwise, I am SO excited about this recipe!)

    • Alana Scott 09/11/2016 3:31am (13 months ago)

      Hi Bridget,

      Okay so if you are removing the dried tomatoes, then I would suggest you increase the amount of carrot, fennel, and leek tips slightly just to increase the flavour (you will need to add about 1/4 extra in total). I hope that helps.

      Cheers,
      Alana

  • Anne 20/02/2017 3:30am (10 months ago)

    Hi

    I can't seem to find semi sundried tomatoes. Would it be ok to use sundried tomatoes? Thanks

    • Alana Scott 20/02/2017 9:25pm (10 months ago)

      Hi Anne,
      Yes it should be okay to use sun-dried tomatoes. I hope you enjoy the recipe!

  • Alex 08/07/2017 5:36am (5 months ago)

    Okay this looks really good but my main issue with making low fodmap stock is how to store it correctly. It says to store it in a container and scoop out the container as needed but wouldn't that be a bit inconvenient? Isn't it really frustrating to scoop out any frozen food using a tablespoon? Let alone out of a container where you have to be careful to scoop out the right amount. Maybe it would work if you used an ice tray? You could pour a little bit of stock in each tray, wait till they freeze then put all the cubes in one container. I'm being a bit specific here but I just think it's one of those small problems you face on the low fodmap diet which nobody talks about. Btw I will be trying it today so thank you for the recipe!

    Cheers

    • Alana Scott 08/07/2017 10:05pm (5 months ago)

      Hi Alex,
      This stock doesn't freeze solid as it isn't a liquid stock - it freezes as an icy powder which makes it easy to scoop out using a tablespoon. If you prefer you can freeze it in ice tray. I hope you enjoy the recipe!

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