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A brightly lit image of a glass measuring jug filled with low FODMAP vegetable stock on a white marble table. The stock is surrounded by ingredients for the stock, glasses of water and a bowl filled with additional stock

Low FODMAP vegetable stock recipe

Gluten free, vegan
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Prep Time 10 minutes
Cook Time 30 minutes
Course Seasoning, Soup
Cuisine Food Intolerance Friendly
Servings 1.5 litres

Ingredients
  

  • 20 ml (1 tablespoon) olive oil, garlic infused ghee or truffle oil
  • 1-2 large leeks green parts only (I try and choose leeks with lengthy green parts for this purpose)
  • 150-300g spring onion greens
  • 4 large carrots cut into rough coins
  • 1 bunch parsley, chopped (continental or curly)
  • A few sprigs of thyme if you have them
  • 3-4 bay leaves if you have them
  • 5-10 pickled garlic cloves (see FODMAP notes in body of post)
  • 20 g fresh shiitake mushrooms chopped (see FODMAP notes in body of post)
  • 2 - 4 litres 2000-4000ml water (see notes)
  • 1 tablespoon gluten free miso paste
  • Seasoning to taste
  • Other flavour additions (see body of post)

Instructions
 

  • Wash and prep all the ingredients for the stock.
  • Heat the oil in a large soup pot over a medium heat. Add all the vegetables and herbs and stir to combine. Cook for 5-7 minutes or until there is a bit of browning on the bottom of the pan. This will add extra flavour complexity. Add any extra flavour boosters (in the body of the post) as you see fit.
  • Add the water and miso paste and stir to combine until the miso dissolves. Pop the lid on, turn the heat to low-medium and cook the stock for 25-30 minutes or up to an hour. Add water based on how long you intend to simmer the stock – 2 litres for 30 minutes and more for longer. You can also add water as you see fit – if the vegetables aren’t submerged, add a splash more water.
  • Once the stock is ready, strain it over a large heat proof bowl. Keep the vegetables if you want to make the leftover stock vegetable soup (in the body of the post).
  • Season your stock thoroughly and to taste. You can use it straight away or keep in the fridge for a few days. The stock can also be frozen and defrosted.

Notes

  • How much stock this makes depends on how much water you add and how long/vigorously you simmer it. I cooked a batch with 2 litres (2000ml) water for 20 minutes and I ended up with 1.5 litres stock.
  • See the body of the post for tips on adding extra flavour to your stock. Add as many flavour additions as you like - the more the merrier (within reason).
  • See the body of the post for how to make a leftover stock veg soup for a no waste option. 
Keyword Low FODMAP stock, Low FODMAP vegan stock, Low FODMAP vegetable stock
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