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Low FODMAP Irish Lamb Stew
Our Low FODMAP Irish Lamb Stew features low FODMAP amounts of barley!
Prep Time: 15 minutes
Cook Time: 2 hours 10 minutes
Total Time: 2 hours 25 minutes
Makes: 9 servings
Calories: 392 kcal
Ingredients:
- 1 tablespoon unsalted butter
- 1 tablespoon neutral flavored vegetable oil
- 1 cup (72 g) chopped leeks, green parts only
- 1 cup (64 g) chopped scallions, green parts only
- 3- pounds (1.4 kg) lamb stew meat, cut into bite-sized chunks
- 1 teaspoon dried thyme
- 1 teaspoon Worcestershire sauce; not traditional, but adds savoriness
- 3 ½ cups (840 m) low FODMAP chicken stock
- 1 medium russet potato, peeled and finely chopped
- Kosher salt
- Freshly ground black pepper
- 8 medium carrots, trimmed, peeled and cut into ½-inch (12 mm) diagonals
- 4 medium Yukon Gold potatoes, peeled and halved
- 1/3 cup (66 g) raw pearl barley
Preparation:
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Position rack in lower third of oven. Preheat oven to 325°F/165°C.
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Heat the butter and oil in a large Dutch oven over low-medium heat until the butter melts; add the leeks and scallions and sauté until softened but not browned. Add the lamb, thyme and Worcestershire sauce and stir well to combine with the leeks and scallions.
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Add the stock and the chopped russet potato, stirring everything together. Cover, bring to a boil, then place in oven. Cook for 1 hour.
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Season with some salt and pepper and stir in carrots, Yukon Gold potatoes and barley. Cover and cook for another 1 hour in oven.
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Taste and adjust seasoning with salt and pepper. Stew is ready to serve, or you may refrigerate it for up to 3 days in an airtight container. Reheat on stovetop.
Notes:
Tips
- Most commercial chicken stock products contain high FODMAP ingredients. Make sure to read labels or make our homemade recipe! For the pantry I am partial to Fody Chicken Soup Base.
Nutrition Facts
Low FODMAP Irish Lamb Stew
Amount Per Serving
Calories 392
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g5%
Cholesterol 97mg32%
Sodium 6mg0%
Carbohydrates 32g11%
Fiber 4g16%
Sugar 5g6%
Protein 37g74%
Calcium 2mg0%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.
