There was an article in The Times last weekend about the ultimate shepherd’s pie. It’s that time of year for comfort food. The recipes contained the usual high FODMAP ingredients you would expect – onion, lots of garlic and of course stock. But they also included low FODMAP flavourings such as mustard, herbs, red wine and tomato purée. So would a shepherds pie work without the FODMAP ingredients? Definitely, just increase the other flavours, add the green tops of some spring onion and it works brilliantly. It would be easy to convert this dish into a traditional mince and potatoes, just swap the lamb for beef mince, add some diced swede and serve with boiled Kerr’s Pink potatoes (although any potatoes would do).
If you’re looking for more dinner recipes, have a look through my low FODMAP main meals.
- 1 tablespoon vegetable oil
- 500g minced lamb
- 1 small stick of celery finely sliced
- 1 carrot, diced
- Green tops from a bunch of spring onions, finely sliced
- A heaped teaspoon plain flour (note: a small quantity of wheat flour such as this is fine)
- 1 tablespoon tomato purée
- 100ml red wine
- 200ml water
- The leaves from 4 sprigs of fresh thyme
- 1 heaped teaspoon English mustard (check the ingredients to ensure there are no high FODMAP additions, I used co-op own brand)
- Salt and pepper to season
- For the mashed potato topping:
- 1kg potatoes (suitable for mashing), peeled and quartered
- 50g butter
- 50-100ml milk (normal milk should be fine as the dish should feed 4 people but use lactose free milk if you think you'll take a larger portion)
- Pinch of grated nutmeg (optional)
- Salt and pepper to season
- In a large heavy based pan, heat the oil and add the minced lamb, cook until it is well browned then drain off any excess fat
- Add the celery, carrot and green tops of spring onion and cook together for a few minutes before sprinkling in the flour and mixing it through
- Add the tomato purée followed by the red wine and allow it bubble away for a couple of minutes before adding the water, thyme leaves and mustard
- Turn the heat down, put a lid on and let it cook gently for 20 minutes then check the seasoning and add a little salt and pepper to taste
- Meanwhile put the potatoes into a pan of boiling water and cook for about 20 minutes until soft then preheat the oven to 180 degrees (fan oven)
- Drain the potatoes, add the butter, milk and nutmeg, a little salt and pepper then mash until smooth
- Place the mince in an oven proof dish and top with the mashed potato, place it in the oven to cook for 30 minutes until golden brown.
Jackie Pringle says
I’ve got my shopping list ready to get the ingredients for this powder but wonder if you have suggestions for a beef stock cube/powder? I made a chilli yesterday and it was diabolical!!! Mince, green part of spring onion, tomatoes, peppers and it was vile. All the stock cubes have onion or galic or both in them. I’m on day 7 of my first week.
I’m also planning to try the curried parsnip soup and the carrot and coriander.
Thank you for creating this brilliant blog!!!!
Louisa Reid says
Hi Jackie, I don’t know of any suitable beef stock cubes but you could try adding Worcester sauce which is classed as low fodmap. Really browning the mince properly helps the flavour too. Have a look at the vegetarian chilli recipe in the vegetarian section here, the addition of cocoa powder and chipotle chilli really help the flavour, I always use these in a beef chilli too and I don’t add stock. Best wishes, Louisa
Jackie Pringle says
Thanks Louisa.
I looked at Worcestershire sauce but it contains onion, barley and garlic which are all on my avoid completely list…..
Louisa Reid says
Hi Jackie, Worscestershire sauce was tested for FODMAPs by Monash Universiry and 2 tablespoons per serving were still low FODMAP despite the ingredients you listed as these were only present in very small quantities. Alana Scott from A Little bit Yummy has written a good post about it here https://www.alittlebityummy.com/blog/is-worcestershire-sauce-low-fodmap
Jackie Pringle says
Brilliant!!! Thank you. I can perk up a few recipes now.
Jess says
Massell 7’s stock cubes are gluten free and contain no onion or garlic. the only stock around that is fodmap friendly.
Louisa Reid says
Thanks for that Jess, I thinks it’s an Australian brand, it looks great but not easily available in the Uk (£9.99 on Amazon). Hopefully there will be more products like this here soon once manufacturers realise the growing demand. Best wishes, Louisa
Valerie says
I have made this shepherds pie and I use chives instead of the tops of spring onions and all of my family love it. we have it at least once a week. Thank-you for the lovely recipe.
Louisa Reid says
Thanks for the feedback Valerie, really pleasd to hear you enjoyed it!
Victoria McGuckin says
I am going to try this tonight. Can I ask what is the reason for the flour? Is it to thicken the gravy? Could I use corn flour instead
Louisa Reid says
Yes the flour is just there to thicken, you could definitely use cornflour instead, just mix it into a paste with water first before adding it, hope you enjoy it 🙂
Shirley Floyd says
love this one too I’m getting into this low fodmap food now and have made some more bread just waiting fo it to prove I will let you know
Louisa Reid says
It’s not such a bad diet really. Hope the bread turned out OK!
Tracy Reynolds says
This was really flavorful and delicious! Sláinte!
Louisa Reid says
Thanks Tracy, I’m really pleased to hear it. Slainte!