Low FODMAP Cottage Pie

Cottage Pie Low FODMAP

Tasty Low FODMAP Cottage Pie
 
Prep time
Cook time
Total time
 
This delicious cottage pie recipe has been modified compared to the 'classic' version to make sure it has only low FODMAP ingredients, but you shouldn't worry, as your guests will love it, just as much as the regular version.
Author:
Recipe type: Dinner
Cuisine: Classic British (modified)
Serves: 8
Ingredients
  • 1 tablespoon onion infused oil
  • 1 tablespoon garlic infused oil
  • 1 medium carrot peeled and chopped
  • 2 cups (200 g) broccoli, chopped
  • 1 celery stalk, chopped (this small quantity of celery per serving is low FODMAP)
  • ½ teaspoon dried thyme
  • 1 kg lean minced beef
  • 4 tablespoons low FODMAP gravy powder (see notes)
  • 1 cup (250 ml) beef or vegetable stock
  • 1 can (400 g or 14 oz) chopped tomatoes
  • salt and pepper to taste
  • For the mashed potato
  • 1 tablespoon salt
  • 1 kg, 2.2 lbs (about 12 medium size) potatoes, peeled and quartered in even size * check the notes below how to choose the best potatoes for mashing
  • 8 tablespoons (100 g or ½ cup) butter, softened but not melted (or non-dairy alternative)
  • 1 cup, 250 ml lactose free milk, warm to hot (or other low FODMAP non dairy alternatives like rice milk, almond/coconut milk etc.)
  • 2 cups (200 g) cheddar cheese, grated
Instructions
  1. Heat the onion and garlic infused oils in a large non sticky pan
  2. Stir fry the chopped carrot, broccoli and celery stalk for a few minutes until softened
  3. Add the minced beef and stir with a wooden spoon to break up any lumps
  4. Cook until the meat is browned
  5. Add gravy powder and stir well
  6. Add stock and stir well
  7. Add canned chopped tomato, stir well and simmer on low-medium heat for about 30 minutes or until thickened, stirring regularly (if still too liquid just increase the heat)
  8. Taste for seasoning
  9. While the meat is cooking, start the mashed potatoes.
  10. In a large saucepan, cover the potatoes with cold water, add salt in the water and bring to the boil
  11. Turn the heat down and simmer until tender (after approximately 12 minutes insert a knife in one of the potatoes to see if it's cooked all the way through).
  12. Drain well and mash immediately using a masher
  13. Incorporate the butter, using a spoon and stir vigorously
  14. Slowly add the hot milk until the right consistency is reached
  15. Season with salt and pepper to taste and set aside for a minute
  16. Spoon meat into a large casserole dish
  17. Sprinkle half the cheese on the meat
  18. Using a pipe or just a spoon cover evenly with mashed potatoes
  19. Sprinkle the other half of the cheese on the potatoes
  20. Preheat oven to 200 C fan-forced (390 F) and cook for around 30 mins, or until the mashed potato topping is of a lovely golden brown colour
  21. Serve with your favourite low FODMAP salad
Notes
Instead of broccoli, replace with zucchini, or other low FODMAP vegetable.
Low FODMAP gravy mix powder: Gravox in Australia has no onion or garlic, but if you cannot find suitable gravy powder, use 3 tablespoons corn flour as a thickener and 1 tablespoon tamari sauce.
Massel 7's Bouillon Cubes contain no garlic nor onion and can be used to make the broth.
For the mashed potato: There are hundreds types of potatoes around the world, but most chefs agree that the best potatoes for mashing are the starchy types.
Depending in which country you live in, there are different types that are suitable.
Just to give you an idea in Australia go for Coliban, Dutch Creams, Golden delights, Sebago.
In the USA select Russets, or all-purpose potatoes like the Yukon golds.
In the UK Maris Piper potatoes seem to be Jamie Oliver's favourite for mashing, another one is Desiree.

 

About Larah Brook

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.