Vegetarian Stew with Casa de Santé

Hello FODMAPers! Today, I have partnered with Casa de Santé to provide a sponsored post about their FODMAP friendly certified vegetable stock powder. I am always looking for more veggie rich recipe options as we could all use a bit more vegetables in our life! 🙂 This vegetarian stew was gobbled up by my boys (and me, of course!) last week.

vegetarian-stew-casa-de-sante

This delicious and hearty plant-based stew is complete with just the right amount of chickpeas allowed per low FODMAP serving! Canned chickpeas are a suitable low FODMAP choice in a 1/4 cup serving size. I drained and rinsed them prior to use. Canned legumes have less GOS (FODMAPs) than dried and soaked beans, making them a better option for the FODMAPer. As you are well aware, most commercial broth products contain onion and garlic, particularly those that are vegetable based. Case de Santé created a delicious vegetable stock powder sans garlic and onion that creates a flavorful low FODMAP veggie broth in seconds: just add hot water! How easy is that?
ingredients-soup

The vegetable stock powder is made simply with carrots, salt, cucumber, parsnips, red peppers, parsley and thyme. With this flavorful broth as my base, I created a quick and easy hearty vegetarian stew with summer squash, zucchini, carrots, kale, fire-roasted tomatoes and canned chickpeas. I enjoyed a little grated parmesan and fresh basil on top of my stew but you can keep the stew vegan-friendly and opt out of adding the cheese.

The recipe below provides 8 servings of this delicious vegetarian stew!

vegetarian-stew-bowl

 

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