Vegetarian low-FODMAPs stock

It is possible to make a good stock without the onions, leeks and garlic that are usually part of the recipe for vegetarian stock. The following is more a guideline than an exact recipe. You can vary it depending on what you have in your fridge or garden.

Here’s how to make your own garlic and onion infused oil mentioned in the recipe.

If you like it, make a big batch and freeze it in 3 cup servings for use in soups, stews or risottos.

Vegetarian low-FODMAPs stock

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour


  • 3 Tbsp garlic and onion infused oil
  • 1 cup carrots, peeled and chopped into 1/2 inch cubes
  • 1 cup parsnip, peeled and chopped into 1/2 inch cubes
  • 1 cup celery, in 1/4 inch slices
  • 1 tomato (or liquid from canned tomatoes)
  • 1/2 cup parsley stems, chopped off the bottom of a bunch of parsley
  • 2 bay leaves
  • 2 sprigs thyme (or 1/4 tsp dried)
  • 4 peppercorns
  • 8 cups water

And ONE of the following:

  • 6 inches kombu (a dried edible seaweed, available in Japanese food stores)
  • 2 rinds parmesan cheese (the part you can no longer grate)
  • 1 Tbsp miso paste (if using miso, add when you finish simmering the stock)


  1. Warm the oil in a large heavy-bottomed pan.

  2. Add carrot, parsnip, and celery and sauté over medium heat until they are brown.

  3. Add the remaining ingredients. Turn up heat, bring to a boil.

  4. Partly cover with a lid, turn down heat until the stock is barely simmering and cook for about 45 minutes.

  5. Remove from heat, strain, and add salt and pepper to taste.

Recipe Notes

If you aren’t going to use it immediately, cool it quickly by placing the pan in a sink full of cold water, before refrigerating.