900g pork shoulder, cut into 4cm chunks

2 tbsp sunflower oil

2 carrots, finely chopped

2 celery sticks, finely chopped

3 bay leaves

1 tbsp oregano

 leaves (or 2 tsp dried), plus extra, to serve

1 tbsp ground cumin

1 tbsp ground coriander

1 tbsp allspice

500ml low FODMAP chicken stock

2 x 400g cans chopped tomatoes

1 tbsp cocoa powder

2 tbsp soft dark brown or muscovado sugar

3 tbsp red wine vinegar

zest and juice 2 oranges

2 red chilies, halved lengthways - seeds in or out, depending on whether you like it spicy

400g potatoes, peeled and cut into 3-4cm/1¼in - 1½ in chunks

2 red peppers, deseeded and cut into chunks


Start by getting your biggest flameproof casserole dish and sealing the pork chunks in the oil – they don’t have to be very well browned.

Do in batches, then transfer to a plate and tip three-quarters of the carrots, the celery, bay and oregano into the dish. Add a splash more oil, if you need, and fry gently until softened.

Tip in the spices, stir for 1 min to toast, then return the pork to the dish.

Add in the stock and stir in the tomatoes, cocoa, sugar, 2 tbsp of the vinegar, the zest and juice from 1 orange, and 3 of the chill halves. Bring to a simmer, then cover and leave to bubble for 1 hr.

Meanwhile, finely chop the reserved chili half and mix with the remaining carrots and red wine vinegar and the zest and juice from the last orange.

Keep cold in the fridge. After 1 hr, stir the potatoes and red peppers into the stew, then re-cover and simmer for another 30 mins.

Heat oven to 200C/180C fan/gas 6. Put the stew without its lid in the oven – and cook for 25 mins until the dumplings are golden and risen.

Carry the stew straight to the table, and sprinkle over a little more oregano before spooning into bowls.

Recipe adapted from: Good Food

We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Brazilian pork stew
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