To many people, the idea of cooking without onion and garlic is really daunting. Let's face it, these days onion and garlic are in everything from seasonings to cooking sauces. This homemade low FODMAP stock powder will save you money and reward your tastebuds with that familiar allium hit.
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To make it even more tricksy for fodmapped folk, here in the UK, garlic and onion can also be hiding under the sneaky generic term of "flavourings". If the individual flavourings themselves comprise less than a maximum of 2% of the total product then they do not need to be declared on the label.
If you have a favourite food that appears FODMAP safe but lists "flavourings" the only way to be sure if garlic and onions are included is to contact the manufacturer directly. Some manufacturers (Heinz, I'm looking at you!) are well known for refusing to answer these questions as it compromises their protected recipes.
As the low FODMAP diet creeps slowly into the mainstream, specialist brands are popping up with convenient, low FODMAP stock cubes, spice blends and rubs. However, this convenience often comes with a pretty steep price tag. Creating your own FODMAP safe spice blends from the herbs and spices you may already have in your kitchen will make a world of difference to your low FODMAP cooking and your budget.
Try experimenting with whatever herbs and spices you have to hand. If you're starting your pantry from scratch it may seem initially expensive to purchase all of the required separate herbs and spices. I promise that you will use them time and again, either individually or in your custom spice blends.
Getting lots of flavour into your low FODMAP meals will improve your experience of the diet no end. Experimenting with herbs and spices should be a big part of your low FODMAP learning curve.
Happy blending!
Recipe FAQ's
Most regular stock cube brands such as Knorr, OXO, Kallo, Marigold and shops own brand are not low FODMAP. This is because they typically use flavourings such as garlic, onion, wheat, celery and mushroom powder. These high FODMAP ingredients should typically be avoided or minimised during the elimination phase of the diet.
This homemade low FODMAP stock powder is the simplest and most affordable way to substitute vegetable stock cubes in your low FODMAP recipes. For maximum flavour sprinkle in 1 teaspoon whilst sauteeing your veg, before adding your liquid of choice. I do this for both oil and water saute methods and it makes for a much more flavourful dish than diluting the powder in water to make a liquid stock.
In the recipe video below I also show you how I make frozen bouillon cubes and liquid low FODMAP stock from scratch, which is a great way to use up leftover vegetable peel and trimmings.
This homemade stock powder contains much less salt than regular stock cubes and powders. The nutritional yeast helps to add umami flavour whilst keeping the overall salt content fairly low.
If you're already used to salt-free cooking then you can simply omit the salt whilst still enjoying the herby flavours of this stock. If you're new to salt-free cooking and would like to try substituting the flavour of salt then you can experiment with adding a small amount of kelp or nori powder to the blend. These seaweeds will give a slightly fishy, sea aroma if you use too much so start small until you get the balance right.
I don't have experience using direct salt substitutes such as MSG and potassium chloride so I can't say how much you would need to use to replace the salt in this recipe.
Depending on the best before date of the herbs and spices you use this will last for several months. Store it in a small jar with a tight-fitting lid, preferably in a cool, dry place out of direct sunlight.
I always have several travel-sized jars of various spice blends on hand to take with me on self-catering holidays. I love knowing I have the pick of my spice cabinet, in a few convenient jars, wherever I go, to complement whatever I feel like cooking.
Except for onion and garlic, the vast majority of herbs and spices are low in FODMAPs or FODMAP free and can be used safely in low FODMAP dishes.
The only herb that comes to mind as having FODMAPs specified are bay leaves, which contain moderate amounts of fructose at serving sizes of 2 leaves.
Spices with FODMAPs listed include:
amchur/mango powder - fructose
black cumin - fructan
chilli, fresh, dried flakes or powdered - fructose
gochugaru/Korean red chilli powder - fructose
sumak - fructose
All these have low FODMAP servings of 1 teaspoon but they each become moderate/high for fructans in different serving sizes. Always double-check the latest recommendations on the Monash App.
When creating spice blends and marinades, bear in mind that the typical serving size of 1 teaspoon will usually keep the blend well within safe FODMAP limits.
If you don't have the time or the inclination to make your own low FODMAP stock then these come highly recommended: (Affiliate links)
Massel 7's vegetable stock cubes (35g)
Massel 7's chicken-style stock cubes (35g)
Massel 7's beef-style stock cubes (35g)
The Massel's brand is free from onion, garlic, gluten, trans fats and MSG. They are vegan and certified low FODMAP. If you've never tried them before then trialling
these single packs might be a good idea. If you decide you like it then it can be cheaper to buy it in 168g tubs of stock powder or in multi or bulk catering packs from Amazon.
Cooks Notes
When taste-testing your blend bear in mind it's made to be used in place of vegetable stock powder. Therefore, I don't recommend starting with one overly dominant flavour to the powder. You're looking for a general umami aroma that will complement a wide variety of savoury dishes. You can always create a few different spice blends tailored to suit specific cuisines and dishes.
If you're not sure if you like a certain ingredient then first try to buy it when it's on offer or get a tiny amount from a food weigh shop. Even better ask for a pinch or two from a friend's pantry so you can test it out and decide whether or not to buy it yourself in the future.
Custom spice blends also make fantastic personalised gifts for friends and family and I featured a few in my Homemade Christmas Gifts video.
Variations
When making your stock powder you can easily adapt it to include your favourite herbs and spices. You can also use this as a base powder to make a range of flavoured spice blends or rubs suitable for a variety of your favourite dishes. For example;
- add chilli powder, garam masala, coriander seed, cinnamon and cumin to create a simple curry blend
- create a fiery Mexican style blend with chipotle chilli powder, cumin, red pepper flakes and oregano
- try a Chinese inspired blend with 5 spice, star anise, ginger and cinnamon
FODMAP Notes
Many people unfamiliar with a low FODMAP diet, (such as family, friends, and restaurant staff) may think that the small amount of garlic and onion in premade stock will not be enough to trigger symptoms and can be ignored. Unfortunately, there is no quantity of garlic and onion listed as a safe serve in the Monash app. Therefore, these should be avoided in any quantity whilst in the elimination phase.
Often products such as stocks and sauces contain the dehydrated/powdered versions of garlic and onion. For some people, these can be an even bigger trigger than their whole food versions. This is thought to be because the drying process concentrates the water-soluble fructans within the ingredient even further.
FODMAP servings
As written this recipe is FODMAP safe up to 1 tablespoon serving. Recommended serving size for flavour purposes is 1 tsp. A single 1 teaspoon serving of this recipe contains approx:
- 0 Fructan Serving
- 0 GOS Serving
- 0 Mannitol
- 0 Sorbitol
- ⅙ fructose serving - 2 bay leaves = 2 portions of fructose divided by 12 servings
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
* Always refer to the Monash app for current safe serves and FODMAP categorizations.
FODMAP ingredient notes
- Bay leaves: Low FODMAP at 1 leaf. Serving sizes of 2 leaves or more contain moderate amounts of fructose. When the 2 bay leaves from this recipe are divided up amongst the number of recommended 1 teaspoon servings the amount of fructose per serving becomes very small.
- Asafoetida: Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. The Schwartz brand I use is blended with rice flour. If using the pure, pungent Indian version reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Recipe suggestions
I use stock powder practically every day in my cooking. I prefer it's more complex flavour, compared to adding salt alone. Here are a few examples of recipes where this stock powder would shine.
Easy 1 Tray Meal for Vegan BBQ's
Nightshade-Free & Low FODMAP Nomato Sauce (Follow variations to make the stock powder nightshade-free)
Free From
- Celery Free
- Garlic Free
- Gluten Free, (check asafoetida and nutritional yeast)
- Mustard Free
- Nightshade Free
- Oil Free
- Onion Free
- Peanut Free
- Sesame Free
- Soy Free
- Tree Nut Free
- Wheat Free, (check asafoetida and nutritional yeast)
- Fructan free
- GOS free
- Mannitol free
- Sorbitol free
- Lactose free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from". Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Shopping Tips
- Steenbergs asafoetida (60g) Buying asafoetida online can be a tricky business. This one is moderately priced, lists the ingredients and is a blend of asafoetida and fenugreek. Many brands online do not specify the ingredients and could be blended with wheat flour or otherwise contaminated and unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket, It's widely available, affordable and blended with rice flour which makes it a good choice for the low FODMAP diet. Check out this video I created all about buying and cooking with asafoetida.
- Engevita nutritional yeast with B12 (125 g). If you use this regularly it works out much better value to buy it in multipacks online rather than individually from a supermarket or health food shop.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Recipe
Homemade Low FODMAP Stock Powder
AFFILIATE DISCLAIMER
We may use affiliate links here to help support our work. As an Amazon affiliate we earn commissions off qualifying purchases. We thank you for supporting us in this way whilst you shop.
Equipment
- Pestle & mortar
- Optional - Electric spice grinder
Cook mode
Ingredients
- 2 dried bay leaves - Finely chopped
- 1 teaspoon ground fennel seeds
- 1 tablespoon pink Himalayan salt - Sub regular sea salt if preferred
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- 1 teaspoon asafoetida - Ensure gluten-free if required
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- 1 teaspoon freshly ground black pepper
- 2 tablespoon nutritional yeast
- 1 teaspoon smoked salt - Optional, according to taste
- 1 teaspoon light brown sugar - Optional, according to taste
Instructions
- In a spice grinder or a pestle and mortar grind together 2 dried bay leaves, 1 tsp ground fennel seeds, and 1 Tbsp pink Himalayan salt. Remove any woody parts of the bay leaf stalks that do not break down. Grind these three ingredients first to allow the salt to help break down the tougher bay leaves and fennel seeds before adding the rest of the powdered ingredients. Continue until you've created as fine a powder as possible.
- Add the remaining dried ingredients (except the optional sugar) and grind to a fine powder. If grinding by hand this can take several minutes so be patient and rest in between if needed.
- Test and adjust quantities according to taste. I felt mine needed a little sweetness to balance the salt so I added 1 tsp light brown sugar and continued to grind until powdered.
- Store at ambient temperature out of direct sunlight in a small sealable jar for up to 6 months.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
How did you use this stock powder?
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Karen Joslin says
Michelle, thanks for this recipe. It’s a lifesaver! I use veggie stock all the time and I haven’t seen any low-fodmap stock or bouillon in stores near me. I’ve used this to sauté veggies, added to boil water for cassava orzo, and made gravy with it. The gravy was really tasty, much better than I was expecting. We just started the elimination phase a week and a half ago, so recipes/sites like yours are incredibly helpful in figuring all this stuff out.
Michelle @ The Irritable Vegan says
Thanks so much for your feedback, it's really appreciated. When I first started the only veg stock available had to be ordered online and was beyond my budget. What I really love about making your own is being able to tailor it to your tastes and to suit each recipe. Best of luck with the elimination phase, just give me a shout if you have any questions.
Rachel King says
So much tastier and less salty than shop bought low fodmap stock. Thank you.
Michelle @ The Irritable Vegan says
Glad to hear it, that's exactly what I was aiming for, not to mention a fraction of the price! Thanks for your feedback.
Manuela Salini says
Grazie! Qui ci sono un sacco di informazione aggiuntive, oltre al video.
Michelle @ The Irritable Vegan says
You're welcome! So glad you found it helpful.
T says
Oh my, this was incredibly tasty! I could eat it straight of the jar lol. Can't wait to try it in soups and sauces! Many thanks for the recipe 😊
Michelle @ The Irritable Vegan says
So pleased that you liked it. Have you tried my homemade curry powder recipe yet? https://www.theirritablevegan.com/diy-low-fodmap-curry-powder/