Low FODMAP Maple & Cinnamon Lamb Stew

Total time2 hr 10 min

Prep time20 min

Cook time1 hr 50 min

This slow-simmered stew builds deep, warming flavor from seared lamb shoulder, fresh ginger, turmeric, and Ceylon cinnamon, with a touch of maple syrup and apple cider vinegar balancing the richness of the bone broth. Carrots, parsnips, and sweet potato go in partway through the simmer, soaking up all that spiced broth while the lamb turns fork-tender and practically falls apart in the pot. Fresh rosemary and thyme infuse the whole dish as it cooks, and a scatter of chopped parsley at the end keeps things bright. It's a hearty, cold-weather bowl with a little sweetness running through the savory base — comforting without feeling heavy. This one is a great fit for a Low FODMAP kitchen, so you can ladle up a big bowlful without a second thought. Serve it as-is or over a scoop of rice for an easy, satisfying dinner.

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Ingredients

4 servings

2 lb boneless lamb shoulder, cut into 1.5-inch cubes
1 tsp fine sea salt, plus more to taste
Morton Sea Salt Mediterranean Fine - 17.6 Oz Morton Fine Sea Salt Alessi Fine Sea Salt - 24 Oz Real Salt Sea Salt Fine - 26 Oz La Baleine Sea Salt Fine - 26.5 Oz
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2 tbsp coconut oil
1 medium yellow onion, diced
4 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
1 tbsp fresh ginger, finely grated
1 tsp ground turmeric
1 tsp ground ceylon cinnamon
3 tbsp apple cider vinegar
3 tbsp pure maple syrup
3 cups bone broth
2 medium carrots, cut into 1-inch pieces
2 medium parsnips, cut into 1-inch pieces
1 medium sweet potato, peeled and cut into 1-inch cubes
Ingredient note
A serving of up to about 1/3 of a sweet potato is low in FODMAPs. This recipe contains about 1/4 of a sweet potato per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid sweet potato, please tap it and change its rating to Red.
2 sprigs fresh rosemary
3 sprigs fresh thyme
2 tbsp fresh flat-leaf parsley, roughly chopped (optional)

Instructions

1
Pat the lamb cubes dry with paper towels and season all over with the salt.
2
Heat the coconut oil in a Dutch oven over medium-high heat until shimmering. Working in two batches to avoid crowding, add the lamb in a single layer and sear undisturbed for 3–4 minutes per side, until deeply browned on at least two sides. Transfer the seared lamb to a plate and set aside.

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