Italian Bean & Sausage Slow Cooker Stew-Low FODMAP

Low FODMAP Italian Bean & Sausage Slow Cooker Stew

Servings: 4–5
Prep Time: 20 minutes
Cook Time: 8–10 hours (slow cooker)
Dietary Info: Low FODMAP • Gluten-Free option • High Protein • High Fiber

---

🧂 Ingredients

Beans & Base

• 1½ cups canned great northern beans, drained and rinsed very well
  (Canned beans are low FODMAP up to ½ cup per serving. Avoid using dried beans for low FODMAP, as they contain more oligosaccharides.)

• 1¾ cups low-FODMAP chicken or beef broth (no onion or garlic; Fody or Massel 7’s are great)

• 2 cans rotel diced tomatoes

• Protein

• 12 oz (340 g) Italian sausage, casings removed
  → Choose low-FODMAP sausage (no onion, garlic, or high-FODMAP fillers). Look for mild Italian pork sausage or chicken sausage with simple spices like fennel, salt, and pepper.

Vegetables

• 1 medium zucchini or yellow summer squash, sliced (about 2 cups)

• 5 oz (140 g) frozen chopped spinach, thawed and well drained

• Optional: ½ cup chopped carrots or red bell pepper (for color — both low FODMAP)

Seasonings

• 2 tbsp garlic-infused olive oil (use oil only, no garlic bits)

• 1 tsp dried Italian seasoning (or a mix of oregano, basil, and thyme)

• ¼ tsp crushed red pepper flakes (optional)

• Salt & black pepper, to taste

Optional Garnish

• Grated lactose-free Parmesan cheese or nutritional yeast

---

👩‍🍳 Directions

1. Prep the beans (optional step if using canned):
   If using canned beans, skip boiling. Drain and rinse them thoroughly to reduce FODMAPs.

2. Brown the sausage:
   In a skillet, heat 1 tbsp garlic-infused olive oil over medium heat.
   Add sausage and cook until browned. Drain excess fat.

3. Combine in the slow cooker:
   Add to the slow cooker:

   • browned sausage

   • canned beans (rinsed)

   • broth

   • diced tomatoes

   • zucchini or squash

   • Italian seasoning

   • water

   • optional carrots or peppers

4. Cook:
   Cover and cook on Low for 8–10 hours, or High for 4–5 hours, until everything is tender and flavors have melded.

5. Finish:
   About 10 minutes before serving, stir in the thawed spinach and remaining 1 tbsp garlic-infused olive oil.
   Let it heat through.

6. Serve:
   Ladle into bowls. Top with lactose-free Parmesan or fresh herbs if desired.

---

✅ FODMAP Notes

Ingredient	Low FODMAP Adjustment
Beans	Use canned, rinsed Great Northern or cannellini beans — limit to ½ cup per serving.
Garlic	Replace with garlic-infused oil only.
Onion	Omit; use Italian seasoning and chives/scallion tops for flavor.
Broth	Choose onion- and garlic-free broth.
Sausage	Check ingredients — avoid onion/garlic powder and wheat fillers.
Tomatoes	Plain canned tomatoes are safe. Avoid “Italian-style” with added onion/garlic.