Low FODMAP Pork Meatball Subs with Sweet Red Pepper Dressing
Ingredients
MAKE GLUTEN FREEServings:
SWEET RED PEPPER DRESSING
0.5
red bell pepper
60
mayonnaise*
1
salt & pepper
COLESLAW
52
lettuce (butter, iceberg, red coral) (washed & shredded)
120
carrot (grated)
80
common cabbage (washed & shredded)
10
green onions/scallions (green leaves only, finely sliced)*
2
fresh lemon juice (couple of squeezes)*
1
salt & pepper
PORK MEATBALLS
500
lean ground pork
57
gluten free breadcrumbs*
2
fresh lemongrass (soft core only, finely chopped)*
1
soy sauce*
1
large egg
0.25
dried chilli flakes (optional)*
2
brown sugar
10
green onions/scallions (green leaves only, finely sliced)*
TO SERVE
6
butter or dairy free spread*
4
gluten free bread rolls
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
SWEET RED PEPPER DRESSING
0.5
red bell pepper
60
mayonnaise*
1
salt & pepper
COLESLAW
52
lettuce (butter, iceberg, red coral) (washed & shredded)
120
carrot (grated)
80
common cabbage (washed & shredded)
10
green onions/scallions (green leaves only, finely sliced)*
2
fresh lemon juice (couple of squeezes)*
1
salt & pepper
PORK MEATBALLS
500
lean ground pork
57
gluten free breadcrumbs*
2
fresh lemongrass (soft core only, finely chopped)*
1
soy sauce*
1
large egg
0.25
dried chilli flakes (optional)*
2
brown sugar
10
green onions/scallions (green leaves only, finely sliced)*
TO SERVE
6
butter or dairy free spread*
4
gluten free bread rolls
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
547
Fat
17.7g
Saturates
3.8g
Protein
34.3g
Carbs
55.4g
Sugars
13g
Fibre
6.3g
Salt
1g
Iron
3mg
Calcium
92.1mg
Calories
547
Fat
17.7g
Saturates
3.8g
Protein
34.3g
Carbs
55.4g
Sugars
13g
Fibre
6.3g
Salt
1g
Iron
3mg
Calcium
92.1mg
Calories
547
Fat
17.7g
Saturates
3.8g
Protein
34.3g
Carbs
55.4g
Sugars
13g
Fibre
6.3g
Salt
1g
Iron
3mg
Calcium
92.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
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 is found with the fresh herbs in the chilled section of the vegetable aisle. Avoid using lemongrass paste as it often contains lactose or onion/garlic powder.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Check your dried chilli flakes do not contain onion or garlic powder.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
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.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: 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
