Seven vegetable and bean stew (low-FODMAP)

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This is an autumn/winter favorite at my house, but sometimes we end up making it in the middle of summer as well because it’s so comforting on those rainy summer nights. You can use any kind of vegetables for this; it’s awesome for cleaning out the fridge or when garden supplies are abundant.

Further Food Nutritionist Commentary:

Aubergine is the British nightshade version of eggplant and are very low in calories. The tastiest eggplants are young and firm with thin skins and a mild flavor. Larger ones are more likely to be seedy, tough and bitter. A substance called nasunin has been isolated from the deep purple pigment. Nasunin, a member of anthocyanin category, is a powerful antioxidant. One interesting fact about eggplant is that it's considered a fruit, but botanically it's actually a berry. Beware of your portion sizes when eating this dish due to the calories and sodium amount.

By Emily Cooper

Seven vegetable and bean stew (low-FODMAP)

  • Prep Time:10
  • Cook Time:40
  • Servings: 4

Ingredients

500 g potatoes  (about 2 and half potatoes)- cut into pieces
1/2 aubergine – diced
1 big carrot – sliced
1 small courgette/zucchini – sliced or diced
100 g (about 2/3 cup) green beans – cut in halves
1 red bell pepper – cut into pieces
4 spring onion tops – chopped
1 can (200-250 g)  (12-15oz) chick peas or lentils – rinsed
1 can chopped tomatoes (400 ml) (about 15 ounce can)
500 ml (16 ounces) vegetable stock (Low-Fodmap)
1 tsp coconut oil
2 bay leaves
1 tsp thyme
1/2 tsp rosemary
1 tsp paprika
1 pinch chipotle
1 tsp soy sauce (gluten free)
1 tbsp balsamic vinegar
1-2 tsp cane sugar or maple syrup
Cracked pepper
1 tsp sea salt
Big bunch of parsley
4 big dollops of creme frâise/sour cream
4 slices of sour dough spelt bread

Instructions

  1. Wash, rinse and cut up all your vegetables.
  2. Rinse and drain your chick peas or lentils.
  3. Measure up all the herbs, spices etc.
  4. Wash your parsley and chop.
  5. Prepare your vegetable stock.
  6. Heat up the coconut oil in a large pot.
  7. Saute your aubergine until very brown (this gives color and flavor to your stew).
  8. Add your spring onion tops and the bay leaves.
  9. Add the potatoes, green beans and carrots and stir for another 3 minutes.
  10. Add the rest of your vegetables, your chick peas or lentils and the thyme and rosemary. Stir for another minute or two.
  11. Add canned chopped tomatoes,vegetable stock, soy sauce, balsamic vinegar, sugar or syrup, paprika, chipotle, salt and pepper.
    Let simmer for about 30 minutes, stirring once in a while.
  12. When finished; remove from heat and stir in chopped parsley.
    Serve with generous dollops of creme freche/sour cream and sour dough spelt bread.
Wash, rinse and cut up all your vegetables. Rinse and drain your chick peas or lentils. Measure up all the herbs, spices etc. Wash your parsley and chop. Prepare your vegetable stock. Heat up the coconut oil in a large pot. Saute your aubergine until very brown (this gives color and flavor to your stew). Add your spring onion tops and the bay leaves. Add the potatoes, green beans and carrots and stir for another 3 minutes. Add the rest of your vegetables, your chick peas or lentils and the thyme and rosemary. Stir for another minute or two. Add canned chopped tomatoes,vegetable stock, soy sauce, balsamic vinegar, sugar or syrup, paprika, chipotle, salt and pepper. Let simmer for about 30 minutes, stirring once in a while. When finished; remove from heat and stir in chopped parsley. Serve with generous dollops of creme freche/sour cream and sour dough spelt bread.

Nutrition Information

Per Serving:  Calories: 704; Total Fat: 7 g; Saturated Fat: 3 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Cholesterol:  9 mg; Sodium: 1505 mg; Potassium: 871 mg; Carbohydrate: 131 g;  Fiber: 14 g; Sugar: 30 g; Protein: 21 g

Nutrition Bonus:

Vit A: 499 %; Vitamin C: 39%; Iron: 29%; Calcium: 21%;

 

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