Vegetable & Quinoa Stew

Vegetarian & Low FODMAP · Instant Pot

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Ingredients

  • 2 cups quinoa (rinsed)
  • 400g kidney beans, drained and rinsed
  • 800g diced tomatoes (2 cans)
  • 1.5 L low FODMAP vegetable stock
  • 4 large carrots, diced
  • 3 medium zucchini, diced
  • 2 cups green beans, trimmed and halved
  • 3 medium potatoes, peeled and diced
  • 2 cups baby spinach
  • 4 tbsp garlic-infused oil
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 bay leaf
  • Salt and pepper to taste
  • 2 tbsp tomato paste

Makes ~10 serves

Method

  1. Sauté — set Instant Pot to Sauté mode. Add garlic-infused oil, then carrots and potatoes. Cook for 5 minutes, stirring occasionally.
  2. Add aromatics — add tomato paste, cumin, paprika, and oregano. Stir for 1 minute until fragrant.
  3. Add liquids — add vegetable stock, diced tomatoes (with juice), quinoa, and bay leaf. Stir well.
  4. Add beans — add kidney beans (¼ cup per serve max for low FODMAP).
  5. Pressure cook — seal lid, set to Sealing. Cook on High Pressure for 8 minutes.
  6. Quick release — carefully quick release pressure.
  7. Finish — add zucchini, green beans, and spinach. Set to Sauté and simmer for 5 minutes until vegetables are tender. Remove bay leaf. Season to taste.
  8. Cool and portion — let cool completely before portioning into containers.

Portioning & Storage

Cool

Let sit ~15 minutes. Don’t leave out longer than 2 hours total.

Portion

10 serves into individual airtight containers.

Fridge

3–4 containers for the week. Use within 5 days.

Freeze

Remaining serves. Good for up to 3 months.

Reheating

From the fridge:
Microwave 3–4 minutes, stir halfway through.

From frozen:
Thaw overnight in the fridge if you can. Otherwise microwave from frozen — 5–6 minutes, stir halfway.

On the stove:
Low heat with a splash of water, stir frequently until heated through. 5–8 minutes.

The stew will thicken as it cools — that’s normal. Add a splash of water or stock when reheating to loosen it up.

Serving Ideas

  • Squeeze of fresh lemon or lime
  • Dollop of lactose-free yoghurt
  • Handful of fresh coriander or parsley
  • Dash of chilli flakes for heat
  • Crusty bread on the side
  • Drizzle of garlic-infused oil on top

Low FODMAP Notes

  • Kidney beans: max ¼ cup per serve — this recipe stays within limits
  • Check stock labels for hidden onion/garlic
  • Garlic-infused oil is safe — FODMAPs are water-soluble, not oil-soluble
  • Quinoa is low FODMAP up to 1 cup per serve
  • Tomato paste is safe in small amounts