Low FODMAP Orange Miso Roast Veggie & Lentil Salad
Ingredients
MAKE GLUTEN FREEServings:
Marinade
2
white miso paste*
1
crushed ginger*
1
pure maple syrup*
2
orange zest (save the orange juice)*
2
olive oil
Other Ingredients
450
Japanese pumpkin (Kent pumpkin or Buttercup squash) (cut into chunks)
130
parsnip (sliced into thick sticks)
300
red yams (cut into halves)
250
carrot (use baby carrots or cut into large chunks)
150
canned baby beetroot (weigh after draining, then halve)*
1
cumin seeds*
184
canned lentils (weigh after rinsing & draining)
90
baby spinach
60
freshly squeezed orange juice*
1
salt & pepper
Equipment
- roasting tray
- large mixing bowl
Low FODMAP Orange Miso Roast Veggie & Lentil Salad
Something magical happens when you fuse miso and orange together in this low FODMAP orange miso roast veggie & lentil salad. Their flavours combine to create an Asian flavour bomb that keeps you going back for more! We’ve snuck a vegan protein source of canned lentils into this low FODMAP recipe - canned lentils are low FODMAP in small serves.
Cooking Note: Make sure you choose a miso paste that doesn't contain bonito! Also, choose a GF option if needed. You can often find miso paste in the International Aisle of the supermarket or in your local Asian grocery store.
PS... the prep photo shows what we call a Yam in NZ!
What do you call them in your country? Let us know so we can update our ingredient database.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Marinade
2
white miso paste*
1
crushed ginger*
1
pure maple syrup*
2
orange zest (save the orange juice)*
2
olive oil
Other Ingredients
450
Japanese pumpkin (Kent pumpkin or Buttercup squash) (cut into chunks)
130
parsnip (sliced into thick sticks)
300
red yams (cut into halves)
250
carrot (use baby carrots or cut into large chunks)
150
canned baby beetroot (weigh after draining, then halve)*
1
cumin seeds*
184
canned lentils (weigh after rinsing & draining)
90
baby spinach
60
freshly squeezed orange juice*
1
salt & pepper
Equipment
- roasting tray
- large mixing bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
361
Fat
9g
Saturates
1.3g
Protein
11g
Carbs
64.2g
Sugars
17.2g
Fibre
16.6g
Salt
0.5g
Iron
4.7mg
Calcium
119.6mg
Calories
361
Fat
9g
Saturates
1.3g
Protein
11g
Carbs
64.2g
Sugars
17.2g
Fibre
16.6g
Salt
0.5g
Iron
4.7mg
Calcium
119.6mg
Calories
361
Fat
9g
Saturates
1.3g
Protein
11g
Carbs
64.2g
Sugars
17.2g
Fibre
16.6g
Salt
0.5g
Iron
4.7mg
Calcium
119.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) bake function. Mix together the miso paste, crushed ginger, maple syrup, orange zest, and olive oil.
- Prep the vegetables and transfer into a lined roasting tray (they should be in a single layer). Then brush with half of the miso marinade (reserve the remaining marinade) and sprinkle with cumin seeds.
- Roast in the oven for 25 – 30 minutes until the vegetables are tender and golden (they should be starting to caramelize).
- Drain and rinse the lentils, then weigh out the amount you need. Mix the orange juice through the miso dressing.
- Arrange the spinach onto the plates and top with the roast veggies and lentils. Then drizzle with miso dressing. Enjoy!
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).
Miso paste should be found in your local supermarket or Asian food store. We prefer using miso paste that does not include bonito. The ingredients in our miso paste includes: water, soybeans, rice, and salt. Make sure you check the miso paste does not include onion or garlic.
Make your orange juice and orange zest from fresh oranges.
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.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
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: Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More
