LAMB STEW Recipe (Low Fodmap Diet)

Lamb works perfectly with the Indian-inspired spices featured in this recipe (but if you’re not a fan of lamb, beef works just as well). Coriander adds a wonderful earthiness to the dish. Spoon this Low FODMAP Stew over basmati rice.

LOW FODMAP CURRIED LAMB STEW Ingredients

YIELD: 4 SERVINGS

  • 1 pound (455 g) lamb (or beef) stew meat, cut into 1-inch (2.5 cm) cubes
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons (20 g) basic flour blend, divided
  • 2 tablespoons (28 ml) olive oil
  • 1 clove of garlic
  • 1½ cups (355 ml) beef stock (page 111)
  • 1 teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground turmeric
  • ⅛ teaspoon ground cinnamon
  • pinch of ground red chile pepper (optional)
  • 2 carrots, peeled and chopped into 1-inch (2.5 cm) pieces
  • 1 bunch of scallions (green parts only), sliced
  • 1 tablespoon (15 ml) water steamed basmati rice, for serving
  • ½ cup (8 g) chopped fresh cilantro or italian parsley

LOW FODMAP CURRIED LAMB STEW Steps

  1. Toss the lamb with the kosher salt, black pepper, and 1 tablespoon (10 g) of the Basic Flour Blend
    in a large resealable plastic bag.
  2. Heat the olive oil in a large stockpot or Dutch oven over medium-high heat.
  3. Add the garlic and sauté until it starts to brown.
  4. Remove the garlic from the skillet and discard.
  5. Add the stew meat to the pot and brown on all sides.
  6. Remove the meat from the pot and drain any excess fat.
  7. Wipe the pot clean with a paper towel.
  8. Return the meat to the pot and stir in the beef stock, coriander (if using), cumin, ginger, turmeric, cinnamon,
    and red pepper (if using). Bring to a boil, reduce the heat to low, and simmer covered for 30 minutes.
  9. Add the carrots and scallions and simmer covered for 30 minutes more or until the meat
    and carrots are tender.
  10. In a small bowl, combine the remaining 1 tablespoon (10 g) Basic Flour Blend with the 1 tablespoon (15 ml) water.
  11. Pour this flour mixture into the stew, while constantly stirring.
  12. Cook for a few minutes until thickened and bubbly.
  13. Season with more kosher salt and black pepper, if desired.
  14. Serve hot over basmati rice and garnish with chopped fresh cilantro or parsley.

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LAMB STEW Recipe (Low Fodmap Diet)

Lamb works perfectly with the Indian-inspired spices featured in this recipe Coriander adds a wonderful earthiness to the dish. Spoon this stew over basmati rice.

  • Author: Lowfodmap.com
  • Prep Time: 15
  • Cook Time: 35
  • Total Time: 50 minutes
  • Yield: 6 1x
  • Category: Low Fodmap Meat
  • Method: Low Fodmap

Ingredients

Scale
  • 1 pound (455 g) lamb (or beef) stew meat, cut into 1-inch (2.5 cm) cubes
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons (20 g) basic flour blend, divided
  • 2 tablespoons (28 ml) olive oil
  • 1 clove of garlic
  • 1½ cups (355 ml) beef stock (page 111)
  • 1 teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground turmeric
  • ⅛ teaspoon ground cinnamon
  • pinch of ground red chile pepper (optional)
  • 2 carrots, peeled and chopped into 1-inch (2.5 cm) pieces
  • 1 bunch of scallions (green parts only), sliced
  • 1 tablespoon (15 ml) water steamed basmati rice, for serving
  • ½ cup (8 g) chopped fresh cilantro or italian parsley

Instructions

  1. Toss the lamb with the kosher salt, black pepper, and 1 tablespoon (10 g) of the Basic Flour Blend
    in a large resealable plastic bag.
  2. Heat the olive oil in a large stockpot or Dutch oven over medium-high heat.
  3. Add the garlic and sauté until it starts to brown.
  4. Remove the garlic from the skillet and discard.
  5. Add the stew meat to the pot and brown on all sides.
  6. Remove the meat from the pot and drain any excess fat.
  7. Wipe the pot clean with a paper towel.
  8. Return the meat to the pot and stir in the beef stock, coriander (if using), cumin, ginger, turmeric, cinnamon,
    and red pepper (if using). Bring to a boil, reduce the heat to low, and simmer covered for 30 minutes.
  9. Add the carrots and scallions and simmer covered for 30 minutes more or until the meat
    and carrots are tender.
  10. In a small bowl, combine the remaining 1 tablespoon (10 g) Basic Flour Blend with the 1 tablespoon (15 ml) water.
  11. Pour this flour mixture into the stew, while constantly stirring.
  12. Cook for a few minutes until thickened and bubbly.
  13. Season with more kosher salt and black pepper, if desired.
  14. Serve hot over basmati rice and garnish with chopped fresh cilantro or parsley.

Notes

If you’re not a fan of lamb, beef works just as well

Nutrition

  • Serving Size: 6
  • Calories: 540
  • Fat: 15
  • Carbohydrates: 20
  • Protein: 32

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