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FODMAP Free Pumpkin and Potato Stew

Pumpkin Stew

FODMAP Free Pumpkin and Potato Stew
Recipe type: Entree
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
This is a delicious Vegan FODMAP Free Stew. If you want a heartier stew, add some braised cubes of lean beef or pork and use FODMAP Free chicken or beef broth instead of vegetable broth. The meat version is pictured here.
  • 1 pound pumpkin, peeled, seeded, and cut into 1-inch cubes * **
  • 1 15 ounce can diced tomatoes
  • 3 medium carrots, sliced ½ inch thick
  • 3 medium potatoes, peeled and cubed
  • 2 ribs of celery, cleaned and sliced ½ inch pieces
  • 1 cup frozen corn, thawed
  • 1 cup chopped green onion (green part only)
  • 2 tablespoons tomato sauce ***
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon ground black pepper
  • 4 cups FODMAP Free vegetable broth ****
  • ¼ cup chopped peanuts, optional
  • 2 tablespoons chopped fresh cilantro, optional
  1. Preheat oven to 350° F.
  2. Combine tomato sauce, ginger, lime juice, and olive oil.
  3. Toss pumpkin and potatoes in the oil mixture.
  4. Mix together the dry seasonings and add to pumpkin / potato mixture.
  5. Stir in the diced tomatoes, carrots, and green onion.
  6. Pour mixture into a baking pan.
  7. Bake, covered, for about 2 hours, or until vegetables are soft. Stirring occasionally.
  8. Garnish each serving with chopped peanuts and fresh cilantro.
* Can substitute acorn or butternut squash for the pumpkin.

** Be sure to save the pumpkin seeds and try one of our pumpkins seed recipes.

*** Be sure to use FODMAP free tomato sauce.

**** Be sure to use FODMAP free broth.

OPTION: If you want a heartier stew, add some braised cubes of lean beef or pork and use FODMAP Free chicken or beef broth instead of vegetable broth.



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  1. Lois Menagh

    Thank you finally found fodmat recipies, have just commenced on diet and can see the benefits, so Ta


      Thanks! Let us know if you are looking for anything special.

  2. Mary Brown

    Hi – thanks for putting out these recipes. I have to be on a low fodmaps diet and love to cook, so I like the creativity of your recipes. I just made the pumpkin potato stew yesterday, and found that the recipe directions were incomplete. You never mention what to do with several of the ingredients: corn, celery and the broth. You are not clear about what equipment to use, nor all the steps of execution. My ‘stew’ came out okay – I would really call it a soup – but still wish I had a better sense of what the original intentions were.

    I will still visit your blog and try more of your recipes, but please try to be more thorough about the details! Thanks again for your efforts.



      Thanks for the feedback! In our haste to keep adding recipes, I’m not surprised we missed some of the steps. Will rectify and be more careful in the future!!

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