Low FODMAP Roasted Parsnip Kale & Green Bean Salad
Ingredients
MAKE GLUTEN FREEServings:
(side salads)ROASTED PARSNIPS
380
parsnip (chopped into pieces)
2
gluten free all purpose flour*
2
lemon juice*
1
olive oil
1.5
pure maple syrup (optional)*
1
fresh rosemary (finely chopped - could swap for a sprinkle of dried rosemary)
1
salt & pepper
LEMON DRESSING
2.5
lemon juice*
3
olive oil
4
fresh parsley (roughly chopped)
1
pure maple syrup (optional)*
1
salt & pepper
OTHER INGREDIENTS
60
baby kale or baby spinach
140
green beans
Low FODMAP Roasted Parsnip Kale & Green Bean Salad
Wholesome food is one of our true loves. This low FODMAP roasted parsnip, kale and green bean salad is lovely as a side dish when entertaining or easy enough to include as part of a mid week meal. The lemon dressing makes sure the dish is bursting with flavour.
There is only 20 minutes of hands-on time with this recipe - the rest of the time the parsnips are doing their thing in the oven.
You could serve this dish with chicken, fish, lamb, beef or alongside some crispy tofu or pan-fried butter beans (use a low FODMAP serve). It also pairs well with our creamy chive mashed potatoes.
Can I have a larger serve?
Kale and parsnip are eat freely foods. This means you can enjoy a larger serving size - just make sure you only have 75g (2.65oz) of green beans per serving if you are in the first phase of the low FODMAP diet. That means you could eat up to two portions in one meal.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(side salads)ROASTED PARSNIPS
380
parsnip (chopped into pieces)
2
gluten free all purpose flour*
2
lemon juice*
1
olive oil
1.5
pure maple syrup (optional)*
1
fresh rosemary (finely chopped - could swap for a sprinkle of dried rosemary)
1
salt & pepper
LEMON DRESSING
2.5
lemon juice*
3
olive oil
4
fresh parsley (roughly chopped)
1
pure maple syrup (optional)*
1
salt & pepper
OTHER INGREDIENTS
60
baby kale or baby spinach
140
green beans
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
243
Fat
14.7g
Saturates
2.1g
Protein
2.6g
Carbs
27.7g
Sugars
9g
Fibre
6.5g
Salt
0.1g
Iron
1.5mg
Calcium
101.2mg
Calories
243
Fat
14.7g
Saturates
2.1g
Protein
2.6g
Carbs
27.7g
Sugars
9g
Fibre
6.5g
Salt
0.1g
Iron
1.5mg
Calcium
101.2mg
Calories
243
Fat
14.7g
Saturates
2.1g
Protein
2.6g
Carbs
27.7g
Sugars
9g
Fibre
6.5g
Salt
0.1g
Iron
1.5mg
Calcium
101.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 190ºC (375ºF) bake function. Line a shallow roasting tray with parchment/baking paper.
- Chop the ends off the parsnips and roughly slice each parsnip in pieces. Pop into a saucepan and cover with water. Bring to the boil over high heat and allow to cook for 5 minutes.
- Make the lemon dressing by roughly chopping the parsley and blending together the dressing ingredients.
- Drain the parsnips and let them sit on the bench top for a couple of minutes until they stop steaming.
- Place the parsnips in a large bowl. Sprinkle over the flour and drizzle over the lemon juice, olive oil and maple syrup (if using). Gently mix until the parsnips are well coated.
- Transfer to the roasting tray. Sprinkle with finely chopped rosemary and lightly season with salt and pepper. Bake for 20 minutes, then turn. Add another drizzle of olive oil if the parsnips start looking dry. Then bake for another 20 minutes until golden brown.
- While the parsnips cook, chop the green beans in half and blanch or steam for 2 minutes until tender.
- Assemble the salad in a large bowl by gently combining the baby kale/spinach leaves, cooked green beans and roasted parsnip. Drizzle in lemon dressing.
- Serve warm.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Make your lemon juice and lemon zest from fresh lemon.
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
