Low FODMAP Vegan Nourishing Bowl
Ingredients
MAKE GLUTEN FREEServings:
Yummy Green Rice
315
long grain brown rice
750
low FODMAP vegetable stock*
45
baby spinach
10
fresh cilantro (mainly leaves, lightly packed)
1
mild red chilli (deseeded & roughly chopped)
10
green onions/scallions (green tips only, finely chopped)*
2
garlic infused oil*
3
water
1
salt & pepper (to taste)
Roasted Vegetables
360
carrot (peeled & cut into cubes)
240
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato
1
olive oil
0.5
smoked paprika*
1
salt & pepper
Seasoned Lentils
184
canned lentils (weigh after rinsing & draining)
1
ground cumin*
0.125
chilli powder (just a pinch - add more to taste)*
62.5
water
0.5
large lime (use the juice)
1
salt & pepper (to taste)
Garnishes
3
pumpkin seeds (lightly toasted)*
3
fresh cilantro (finely chopped for garnish)
Edamame Beans
300
edamame beans (frozen)
Equipment
- large frypan
- large saucepan
- roasting tray
- blender/stick blender
- small saucepan
Low FODMAP Vegan Nourishing Bowl
This low FODMAP vegan nourishing bowl makes a delicious lunch or dinner! I love the way the spicy lentils combine with the yummy green rice and the sweetness of the roasted vegetables. The pumpkin seeds also provide a nice crunch!
How to Replace Low FODMAP Pumpkin: If you can't find low FODMAP pumpkin you can use sweet potato, just make sure you use the same amount as listed for the pumpkin to stay within low FODMAP limits.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Yummy Green Rice
315
long grain brown rice
750
low FODMAP vegetable stock*
45
baby spinach
10
fresh cilantro (mainly leaves, lightly packed)
1
mild red chilli (deseeded & roughly chopped)
10
green onions/scallions (green tips only, finely chopped)*
2
garlic infused oil*
3
water
1
salt & pepper (to taste)
Roasted Vegetables
360
carrot (peeled & cut into cubes)
240
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato
1
olive oil
0.5
smoked paprika*
1
salt & pepper
Seasoned Lentils
184
canned lentils (weigh after rinsing & draining)
1
ground cumin*
0.125
chilli powder (just a pinch - add more to taste)*
62.5
water
0.5
large lime (use the juice)
1
salt & pepper (to taste)
Garnishes
3
pumpkin seeds (lightly toasted)*
3
fresh cilantro (finely chopped for garnish)
Edamame Beans
300
edamame beans (frozen)
Equipment
- large frypan
- large saucepan
- roasting tray
- blender/stick blender
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
612
Fat
17.9g
Saturates
2.7g
Protein
24.8g
Carbs
93.6g
Sugars
10.8g
Fibre
16.7g
Salt
1g
Iron
6.5mg
Calcium
144.3mg
Calories
612
Fat
17.9g
Saturates
2.7g
Protein
24.8g
Carbs
93.6g
Sugars
10.8g
Fibre
16.7g
Salt
1g
Iron
6.5mg
Calcium
144.3mg
Calories
612
Fat
17.9g
Saturates
2.7g
Protein
24.8g
Carbs
93.6g
Sugars
10.8g
Fibre
16.7g
Salt
1g
Iron
6.5mg
Calcium
144.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF) bake function.
- Place the brown rice into a large saucepan. Add the vegetable stock and over medium-high heat bring to a rolling boil. Then turn down the heat to low, cover with a lid, and allow to gently simmer until the water evaporates (20 to 30 minutes).
- Peel and cut the carrot and pumpkin into small chunks. Mix through the olive oil, smoked paprika and a couple of grinds of salt. Place in a roasting tray. Bake for 25 to 30 minutes until golden and tender. Turn once during cooking.
- While the veggies roast, finish cooking the green rice and season the lentils. Once the vegetables are cooking, roughly chop the baby spinach, deseed and finely dice the mild red chillies, and finely chop the green onions/scallions (green tips only). Place the chopped spinach, diced mild red chillies, finely chopped green onions/scallions (green tips only), fresh cilantro, garlic infused oil, and water into the blender. Blend into a chunky paste then stir through the cooking brown rice.
- Watch the brown rice and if it stops simmering turn up the heat slightly. Once the water has absorbed out of the rice, turn off the heat and allow to stand for about 10 minutes. Then fluff the rice using a fork and season with salt and pepper to taste.
- While the rice finishes cooking, make the spicy lentils and toast the pumpkin seeds. Toast the pumpkin seeds in a small frypan (no oil needed) for 2 to 3 minutes until lightly golden.
- Rinse and drain the canned lentils then weigh out the amount you need. Add to the frypan over medium heat. Season with the cumin and chilli powder. Add the water and allow to simmer and fry for 4 to 5 minutes. Once the water has evaporated, remove from the heat and add a squeeze of lime juice, and salt and pepper to taste. Place to one side.
- Blanch the frozen edamame beans in boiling water for 3 to 4 minutes until tender.
- Serve the green rice with the spicy lentils and top with the roasted vegetables, toasted pumpkin seeds, edamame beans, and some fresh cilantro. Enjoy!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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.
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 sure your chilli powder does not include garlic powder. You may need to shop around to find a pure chilli powder. When developing recipes we used a mild powdered chilli that was not mixed with any other ingredients
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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
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
