Low FODMAP Smoky Red Pepper Dressing

Ingredients

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Servings:

Smoky Red Pepper Dressing

2   red bell pepper (grilled)
5   olive oil
0.5   garlic infused oil (optional)*
2   rice wine vinegar*
3   pure maple syrup*
1.5   smoked paprika*
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • blender/stick blender

Low FODMAP Smoky Red Pepper Dressing

COOKS IN 15 MIN SERVES 8
BY ALANA SCOTT REVIEWED BY Audrey Inouye (RD)
FEATURED IN Condiments, Vegetarian Options

This low FODMAP smoky red pepper dressing is the perfect way to brighten up your salads. It is also lovely with pan fried steak or chicken. Go on make a batch - you know you want to!

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 102
Fat 9.2g
Saturates 1.3g
Protein 0.5g
Carbs 4.4g
Sugars 3.3g
Fibre 1g
Salt 0g
Iron 0.3mg
Calcium 7.1mg
Calories 102
Fat 9.2g
Saturates 1.3g
Protein 0.5g
Carbs 4.4g
Sugars 3.3g
Fibre 1g
Salt 0g
Iron 0.3mg
Calcium 7.1mg
Calories 102
Fat 9.2g
Saturates 1.3g
Protein 0.5g
Carbs 4.4g
Sugars 3.3g
Fibre 1g
Salt 0g
Iron 0.3mg
Calcium 7.1mg
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  1. Deseed the red bell peppers and cut in half. Place on a baking tray with the skin side up, brush with olive oil and grill in the oven on high for 4 to 5 minutes until the skin blackens. Then remove and place to one side and allow to cool.
  2. Peel the skin off the grilled red bell peppers and roughly slice. Place in a blender with the olive oil, garlic infused oil, rice wine vinegar, maple syrup, smoked paprika, and a few grinds of salt and pepper. Blend, then adjust the maple syrup, salt and pepper to taste. If you want to thicken the dressing, then try blending through a small amount of low FODMAP bread or a pinch of guar gum (or xanthan gum).
  3. Use the dressing on your favourite salads. Store in the fridge for up to seven days.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

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