Low FODMAP Pork Meatball Subs with Sweet Red Pepper Dressing
Low FODMAP Pork Meatball Subs with Sweet Red Pepper Dressing
You wanted quick and tasty meals and we’ve delivered! These low FODMAP pork meatball subs feature super tender pork meatballs drenched in a homemade sweet red pepper dressing with crunchy slaw and toasted low FODMAP bread. If you aren’t drooling already, then you will be soon! So pop this recipe on your meal plan ASAP.
Ingredients
Make gluten freeSWEET RED PEPPER DRESSING
mayonnaise
Gluten Free
FODMAP
COLESLAW
spring onion green leaves only, finely sliced)
FODMAP
fresh lemon juice (couple of squeezes)
FODMAP
PORK MEATBALLS
gluten free breadcrumbs
FODMAP
Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
fresh lemongrass (soft core only, finely chopped)
FODMAP
soy sauce
FODMAP
dried chilli flakes (optional)
FODMAP
spring onion (green leaves only, finely sliced)
FODMAP
TO SERVE
butter or dairy free spread
Dairy Free
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Learn moreMethod
- De-seed and slice the red bell pepper/capsicum into large chunks. Place on an oven tray and brush/spray with oil. Place directly under the oven grill/broiler and grill the pepper/capsicum for 5-7 minutes until the skin is blistered and black. Remove from the oven and place to one side to cool.
- Make the coleslaw: Finely slice the green leaves of the spring onion/green onion, grate the carrots, and thinly slice the cabbage and lettuce. Place in a bowl and season the coleslaw with a squeeze of lemon juice and a few grinds of salt and pepper.
- Make the meatballs: Finely slice the green leaves of the spring onion/green onion. Finely dice the soft core of the lemongrass (or sub in a couple of squeezes of lemon juice and some lemon zest). Place the pork, gluten free breadcrumbs, lemongrass, chopped spring onion/green onions, soy sauce, egg, chilli flakes (if using), and brown sugar into a large bowl. Season with salt and pepper. Mix until well combined. Roll the mixture into meatballs using a heaped tablespoon measure, then place on a plate. Cover the meatballs and cook in the microwave for 2 minutes to cook the centre. Place a large frypan over medium heat, add a splash of cooking oil, and fry the meatballs for 2-3 minutes on each side until golden brown and cooked through (you might need to cook them in 2 batches).
- Make the dressing: As the meatballs finish cooking, peel the pepper/capsicum. Then blend it with the mayonnaise and a couple of grinds of salt and pepper until creamy (we used a Nutribullet to do this).
- Toast or heat the bread as needed.
- Assemble the subs: Slice and spread over the butter or dairy free spread. Add the coleslaw and top with meatballs. Drizzle the rolls with sweet red pepper dressing and enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable... Read more
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