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Low FODMAP Irish Lamb Stew with barley in white bowl on taupe tablecloth

Low FODMAP Irish Lamb Stew

Our Low FODMAP Irish Lamb Stew features low FODMAP amounts of barley!

Course: Dinner
Cuisine: Irish
Prep Time: 15 minutes
Cook Time: 2 hours 10 minutes
Total Time: 2 hours 25 minutes
Makes: 9 servings
Calories: 392 kcal
Author: Dédé Wilson


  • 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


  1. Position rack in lower third of oven. Preheat oven to 325°F/165°C.
  2. 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.
  3. Add the stock and the chopped russet potato, stirring everything together. Cover, bring to a boil, then place in oven. Cook for 1 hour.
  4. Season with some salt and pepper and stir in carrots, Yukon Gold potatoes and barley. Cover and cook for another 1 hour in oven.
  5. 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.


  • 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.