Low FODMAP Vegan Nourishing Bowl
Low FODMAP Vegan Nourishing Bowl
This low FODMAP vegan nourishing bowl makes a delicious lunch or dinner! I love the way the spicy lentils combine with the yummy green rice and the sweetness of the roasted vegetables. The pumpkin seeds also provide a nice crunch!
How to Replace Low FODMAP Pumpkin: If you can't find low FODMAP pumpkin you can use sweet potato, just make sure you use the same amount as listed for the pumpkin to stay within low FODMAP limits.
Ingredients
Make gluten freeYummy Green Rice
low FODMAP vegetable stock
FODMAP
spring onion (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Roasted Vegetables
Seasoned Lentils
ground cumin
Gluten Free
chilli powder (optional, check no onion or garlic)
FODMAP
Gluten Free
Garnishes
pumpkin seeds (lightly toasted)
Gluten Free
Edamame Beans
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Learn moreMethod
- Preheat the oven to 200ºC (390ºF) bake function.
- Place the brown rice into a large saucepan. Add the vegetable stock and over medium-high heat bring to a rolling boil. Then turn down the heat to low, cover with a lid, and allow to gently simmer until the water evaporates (20 to 30 minutes).
- Peel and cut the carrot and pumpkin into small bite-sized chunks. Mix through the olive oil, smoked paprika and a couple of grinds of salt. Place in a roasting tray. Bake for 25 to 30 minutes until golden and tender. Turn once during cooking.
- While the veggies roast, finish cooking the green rice and season the lentils. Once the vegetables are cooking, roughly chop the baby spinach, deseed and finely dice the mild red chillies, and finely chop the spring onion (green tips only). Place the chopped spinach, diced mild red chillies, finely chopped spring onion (green tips only), fresh coriander, garlic infused oil, and water into the blender. Blend into a chunky paste then stir through the cooking brown rice.
- Watch the brown rice and if it stops simmering turn up the heat slightly. Once the water has absorbed out of the rice, turn off the heat and allow to stand for about 10 minutes. Then fluff the rice using a fork and season with salt and pepper to taste.
- While the rice finishes cooking, make the spicy lentils and toast the pumpkin seeds. Toast the pumpkin seeds in a small frypan (no oil needed) for 2 to 3 minutes until lightly golden.
- Rinse and drain the canned lentils then weigh out the amount you need. Add to the frypan over medium heat. Season with the cumin and chilli powder. Add the water and allow to simmer and fry for 4 to 5 minutes. Once the water has evaporated, remove from the heat and add a squeeze of lime juice, and salt and pepper to taste. Place to one side.
- Blanch the frozen edamame beans in boiling water for 3 to 4 minutes until tender.
- Serve the green rice with the spicy lentils and top with the roasted vegetables, toasted pumpkin seeds, edamame beans, and some fresh coriander. 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
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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