Low FODMAP Speedy Deconstructed Stuffed Peppers
Low FODMAP Speedy Deconstructed Stuffed Peppers
If you love stuffed peppers but hate how long they take to prep, then this recipe is for you. This low FODMAP super speedy deconstructed stuffed pepper meal is big on flavour but is ready in 30 minutes.
It has yummy pan-fried peppers (aka capsicums), tasty ground beef and tender rice topped with gorgeous melty cheese.
Dairy free option: You can omit the cheese, top with a soy or coconut-based vegan cheese, or switch out the cheese for sweet chilli mayo (1.5 tbsp mayonnaise mixed with ½ tsp sweet chilli sauce per serving).
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten freeDECONSTRUCTED STUFFED PEPPERS
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
dried oregano
Gluten Free
ground cumin
Gluten Free
low FODMAP chicken stock (check no onion or garlic)
FODMAP
plain roma/plum tomatoes with juice canned
FODMAP
colby, cheddar or vegan cheddar-style cheese (optional, grated)
FODMAP
green onions/scallions (green leaves only, finely chopped)
FODMAP
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Learn moreMethod
- Place the rice on to cook according to the packet instructions. We used the absorption method.
- Prep the green capsicum/bell pepper and carrots.
- Heat a large ovenproof frypan over medium-high heat. Add half of the garlic infused oil and fry the beef until it’s just cooked. Then add the remaining garlic infused oil, capsicum/bell pepper and carrots. Fry for another 3-4 minutes until the beef is golden and the carrots have started to soften. Add the paprika, oregano, cumin and sugar, stir and then fry for one minute until fragrant. Turn down the heat to medium-low and add the stock, canned tomatoes, tomato paste and a few good grinds of salt and pepper. Stir well and allow to simmer for about 10 minutes or until the liquid has almost reduced.
- Once the rice has cooked, add it to the beef mixture and stir through. Remove from the heat and top with grated cheese. Place in the oven and grill/broil under high heat for 1-2 minutes to melt the cheese.
- Serve the low FODMAP speedy deconstructed stuffed peppers in bowls with a sprinkle of finely chopped spring onion/scallions.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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