Gorgeous Low FODMAP Roast Vegetables
Ingredients
MAKE GLUTEN FREEServings:
Roast Vegetables
340
carrot (we used 1 bunch of baby carrots)
350
sweet potato*
350
Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
1
red bell pepper
700
potato
330
canned baby beetroot (weigh after draining)*
1
salt & pepper
Ginger Maple Glaze
4
olive oil
1.5
crushed ginger*
1
pure maple syrup*
Equipment
- roasting tray
Gorgeous Low FODMAP Roast Vegetables
There is nothing better than sweet sticky melt in your mouth low FODMAP roast vegetables. My mum's secret weapon in the kitchen was her ginger maple glaze for roast veggies and she has been kind enough to share it with us today. You will never have to endure boring vegetables again with this low FODMAP recipe!
FODMAP notes: According to Monash University fresh beetroot is high FODMAP in 41g serves. The good news is canned beetroot is low FODMAP and can be enjoyed in 60g serves. Small serves of sweet potato are low FODMAP. Make sure you divide the recipe into the recommended amount of serves to stay within low FODMAP limits.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Roast Vegetables
340
carrot (we used 1 bunch of baby carrots)
350
sweet potato*
350
Japanese pumpkin (Kabocha squash or Buttercup squash) OR parsnip
1
red bell pepper
700
potato
330
canned baby beetroot (weigh after draining)*
1
salt & pepper
Ginger Maple Glaze
4
olive oil
1.5
crushed ginger*
1
pure maple syrup*
Equipment
- roasting tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
307
Fat
10.1g
Saturates
1.4g
Protein
5.9g
Carbs
51.3g
Sugars
14.6g
Fibre
9.7g
Salt
0.2g
Iron
2.9mg
Calcium
73.3mg
Calories
307
Fat
10.1g
Saturates
1.4g
Protein
5.9g
Carbs
51.3g
Sugars
14.6g
Fibre
9.7g
Salt
0.2g
Iron
2.9mg
Calcium
73.3mg
Calories
307
Fat
10.1g
Saturates
1.4g
Protein
5.9g
Carbs
51.3g
Sugars
14.6g
Fibre
9.7g
Salt
0.2g
Iron
2.9mg
Calcium
73.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 190ºC (375ºF) bake function. Line a roasting tray with baking paper.
- Scrub the carrots (halve if they are large), deseed and slice the red bell peppers into chunks, remove the skin and chop the pumpkin into chunks, peel and cut the sweet potato and potato into chunks. Drain the canned beetroot, weigh and then cut in half.
- Place the vegetables in the roasting tray in a single layer and toss with a small amount of olive oil. Season with salt and pepper. Then place in the oven.
- Make the marinade by mixing together the olive oil, crushed ginger and maple syrup. Baste the roast veggies with the ginger glaze two to three times while cooking (turn the veggie halfway through cooking). Remove the veggies from the oven after about 45 to 50 minutes, when they are golden brown, crispy and delicious.
- Serve hot and garnish with fresh herbs if desired.
Buying Tips
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
We recommend using canned beetroot in recipes as it is lower in FODMAPs. Canned beetroot is low FODMAP in 60g serves, whereas fresh beetroot is higher in FODMAPs and the serving size must be limited to 20g.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
