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Yield: 4 cups

Roasted Low FODMAP Vegetable Stock

Prep Time 10 minutes
Cook Time 2 hours 40 minutes
Total Time 2 hours 50 minutes

A full-flavored veggie broth goes a long way in boosting the overall taste and nutritional profile of a finished dish. Roasting the veggies first helps to unlock their full flavor potential making for a more delicious broth.


  • 2 large leeks - green parts only
  • 3 large carrots, sliced into 3 inch pieces
  • 1 large parsnips, sliced into 3 inch pieces
  • 1-2 large celery stalks, sliced into 3 inch pieces (see note)
  • 1 large tomato, quartered
  • 4 to 5 sprigs fresh thyme
  • 1/4 cup | 60 ml olive oil
  • 1 bay leaf
  • 1 large bunch fresh parsley
  • 1 teaspoon black peppercorns
  • 8 cups | 4 litres water
  • 1 tablespoons sea salt or kosher salt (more or less to taste)
  • 1/4 cup | 30 g Nutritional Yeast (optional)
  • 1/4 cup | 60 ml Dry White Wine (optional)
Need help converting to weights? Check out my cups to grams Conversion Guide.


  1. Preheat oven to 400°F/205°F. Set aside a couple of large baking sheets.
  2. Prep the veggies: Cut into smaller chunks for roasting and wash well. Add the leeks to one roasting pan and add the carrots, parsnips, celery, tomato and thyme sprigs to the other baking pan. Drizzle 2 tablespoons olive oil over each pan and sprinkle with a pinch of salt.
  3. Roast 40 Minutes: Place the vegetables in the oven and roast for about 40 minutes. Swap the positions of the baking sheets about halfway through the cook time to ensure an even roast.
  4. Simmer 2 hours: Once roasted, tip the vegetables into a large pot. Add the parsley, bay leaf and peppercorns. Cover with 8 cups water. Bring the water to a boil then reduce the temperature down to maintain a simmer. Let simmer 1 1/2 hours.
  5. Add salt and optional seasoning: After about 1 1/2 hours mix in the salt. Add the nutritional yeast and/or white wine if using then let simmer another 30 minutes. By the time you are finished, your stock should have reduced down by about half.
  6. Cool and strain: Turn off the heat and let cool about 30 minutes then strain out the solids through a cheesecloth or fine mesh strainer.
  7. How to use: You can use this stock as a 1:1 substitute for any recipe that calls for stock.
  8. Storage: Keep stored in an airtight container in the fridge 4-5 days or in the freezer up to six months.


  • No time for roasting? Simply skip the roast altogether. Add everything to the pot and simmer 1 1/2 -2 hours and that's it!
  • Don't worry about slicing the veggies perfectly - just try to make them roughly the same size so they roast at an even rate.

Low FODMAP Notes

  • Only the dark, leafy green parts of the leek are low fodmap. Make sure to remove the thick, white bulbs at the bottom.
  • 5cm of a celery stalk can officially be tolerated on a low fodmap diet (about 1/3 of a large stalk). Unless you plan on drinking about 2/3 of the stock all in one serving without adding it to anything else you should be still be comfortable under that limit. Feel free to only use one celery stalk to be on the safe side.
  • Tip: Use garlic-infused olive oil in place of regular olive oil to infuse a bit more flavor into your stock.

Freezer Tips

  • Containers and jars: Stock will expand in the freezer so make sure you leave at least an inch of space at the top so as not to over fill it. Make sure to store in a freezer-safe bag or container.
  • In freezer bags: To save up on space, place the bags flat on a baking sheet place in the freezer until solid. You can then take out the baking sheet, but store the bags stacked up in a more orderly way.
  • Freeze in smaller portions: Pour stock into ice cube trays or muffin-cups lined with silicone liners. Once frozen you can pop out the frozen stocks cubes then transfer to a freezer bag or container. This is a great way to portion out smaller amounts of stock to use as and when you need.

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© A Saucy Kitchen, Sarah Nevins
Course: Soups & Stews Cuisine: Low FODMAP