Mini Sweet Potato And Carrot Casseroles (Low FODMAP)

Ingredients

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Servings:

Sweet Potato & Carrot Mash

420   sweet potato (skin on)*
840   carrot (peeled & cubed)
2   olive oil
1   salt & pepper
0.0625   ground cinnamon (this is about a pinch)*
1   pure maple syrup*
1   dairy free spread (olive oil spread or butter)*

Pumpkin Seed Topping

80   pumpkin seeds (or pecans)*
1   olive oil
1   brown sugar
1   pure maple syrup*
0.0625   ground nutmeg (this is about a pinch)*
0.0625   ground cinnamon (this is about a pinch)*
0.0625   ground ginger (this is about a pinch)*
0.0625   salt (this is about a pinch)
1   dairy free spread (olive oil spread or butter)*

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

Equipment

  • large frypan
  • roasting tray
  • small ramekins

Mini Sweet Potato & Carrot Casseroles (Low FODMAP)

PREP IN 15 MIN COOKS IN 1 hour 5 MIN SERVES 6
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Side Dishes, Vegetarian Options

Mini sweet potato and carrot casseroles make the perfect low FODMAP side dish. The smooth and creamy sweet potato and carrot mash, combines with caramelized pumpkin seeds and aromatic spices, to create a delightfully sweet and savoury dish. This dish is low FODMAP per serve.

Also please excuse the quality of the photo! This week has been a technology disaster zone for me, as my laptop has died, I've lost all my editing tools, and my camera and lights just weren't co-operating!

Note About Sweet Potato: Sweet potato is only low FODMAP in 70g (1/2 cup) serves and becomes high FODMAP in larger serves.

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

Nutrition per serve

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Calories 314
Fat 17.7g
Saturates 2.7g
Protein 6.5g
Carbs 35.5g
Sugars 15.7g
Fibre 6.9g
Salt 0.2g
Iron 2.1mg
Calcium 83.2mg
Calories 314
Fat 17.7g
Saturates 2.7g
Protein 6.5g
Carbs 35.5g
Sugars 15.7g
Fibre 6.9g
Salt 0.2g
Iron 2.1mg
Calcium 83.2mg
Calories 314
Fat 17.7g
Saturates 2.7g
Protein 6.5g
Carbs 35.5g
Sugars 15.7g
Fibre 6.9g
Salt 0.2g
Iron 2.1mg
Calcium 83.2mg
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    Prepare the Sweet Potato & Carrot Mash

  1. Preheat the oven to 200ºC (400ºF) bake function. Line two roasting trays with baking paper. Cut the sweet potato into halves (if you are using a very large sweet potato cut it into quarters). Peel and cut the carrot into small cubes. Place the carrots into one roasting tray and the sweet potato halves into another. Drizzle the sweet potato and carrot in olive oil and season lightly with salt and pepper. Toss well until everything is evenly covered in oil. Place the roasting trays into the oven.
  2. Roast the carrot for about 45 to 55 minutes until soft and golden. You know the carrot is done once you can mash it easily using a fork. Turn the carrots once or twice during cooking.  Once cooked, remove from oven and set aside.
  3. Depending on the size of your sweet potatoes they might take between 30 to 40 minutes to roast. Remove from the oven once they are very soft to touch and can be mashed using a fork.
  4. Reduce oven heat to 180ºC (350ºF).
  5. Peel the sweet potatoes and then add to a large mixing bowl along with the roasted carrots. Roughly mash. Then add a pinch of salt and pepper, the ground cinnamon, maple syrup and dairy free spread (olive oil spread or butter). Mash again until smooth (you can cheat by using a food processor to puree the mash). Taste and adjust seasonings as needed.
  6. Make the Pumpkin Seed Topping

  7. Heat a large frypan over medium heat. Add the pumpkin seeds (or chopped pecans) and toast for 3 to 5 minutes, stirring frequently, until golden. If you see any smoke or if they are browning too quickly turn down the heat to low.
  8. After a few minutes add the olive oil, brown sugar, and maple syrup. Add a pinch of nutmeg, ground ginger, cinnamon, and salt. Cook for 1 to 2 minutes, stirring frequently until the pumpkin seeds (or pecans) are coated. Remove from heat and place to one side.
  9. Divide the mashed sweet potato and carrot mixture evenly into the ramekins (grease them first) or into 20cm by 20cm (8 inch by 8 inch) dish ( this size dish for 6 serves). Top with the toasted pumpkin seed mixture and some cubed dairy free spread (olive oil spread or butter).
  10. Bake for 10 to 15 minutes, until warm and fragrant. Rest for a few minutes, then serve.
    Notes:  These low FODMAP sweet potato casseroles are lovely fresh, however they will last for 2 to 3 days in the refrigerator.  Heat any left overs in the oven or microwave until warm.

Buying Tips

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

Sweet potato is low FODMAP in 70g serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.

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.