With the cooler temperatures, soups and stews will be sure to warm us up! However, many recipes call for ingredients that may not fare well for those needing a low-sucrose diet. Onions, garlic and beans, common ingredients in soups and stews, contain low to moderate amounts of sucrose but can cause bloating. So how can we make a delicious and low-sucrose friendly soup or stew? With a few substitutions, any recipe can be modified to meet the needs of a low-sucrose diet.

Sucrose and starch tolerance vary. Individuals may need to modify the recipe to meet personal diet goals.

Ingredients

• 2 pounds of cubed beef stew meat
• 3 tablespoons of vegetable oil
• 4 cups low sodium beef broth
• 1 teaspoon dried rosemary
• 1 teaspoon dried parsley
• ½ teaspoon black pepper
• 1 cup quinoa (optional)*
• 2 cups water
• 3 yellow squash, cut into ½ inch cubes
• 1 bunch kale, stems removed, chopped
• 2 tablespoons almond flour
• ¼ cup cold water
• 1 sliced avocado

Directions

1. Prepare quinoa as instructed on packaging with 1 cup of quinoa in 2 cups of water.
2. Add vegetable oil to large pot, cook beef in oil over medium heat until brown. Stir in rosemary, parsley and pepper. Bring to a boil. Reduce heat, cover and simmer for 60 minutes.
3. Add 4 cups low-sodium beef broth, kale, quinoa, squash. Dissolve almond flour in cold water and mix into the stew. Replace cover and allow to simmer for 60 minutes more.
4. Top with slices of avocado.

This recipe was modified from the original recipe found at Allrecipes.com