Super Delish Low FODMAP Green Beans & Bacon Side
Ingredients
MAKE GLUTEN FREEServings:
(side dishes)GREEN BEANS & BACON
80
streaky bacon (diced)*
1
garlic infused oil*
280
green beans
4
spring onion (green leaves only, finely sliced)*
1
salt & pepper
1.5
pumpkin seeds (lightly toasted)*
1
small lemon (cut into wedges)
Super Delish Low FODMAP Green Beans & Bacon Side
Looking for a yummy side dish to wow your friends and family members with? We’ve got you covered with this low FODMAP green bean and bacon side dish.
Think tender pan-fried green beans, crispy bacon bits, crunchy toasted pumpkin seeds, and little pops of lemon and spring onion/scallion.
This dish is also really fast to make and is a great option for family celebrations or pot lucks when you are short on time.
FODMAP Note: Green beans are a low FODMAP vegetable that needs good portion control. Make sure you divide the recipe into the recommended number of serves.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(side dishes)GREEN BEANS & BACON
80
streaky bacon (diced)*
1
garlic infused oil*
280
green beans
4
spring onion (green leaves only, finely sliced)*
1
salt & pepper
1.5
pumpkin seeds (lightly toasted)*
1
small lemon (cut into wedges)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
167
Fat
13.7g
Saturates
3.6g
Protein
5.4g
Carbs
8.1g
Sugars
3.2g
Fibre
2.9g
Salt
0.2g
Iron
1.4mg
Calcium
37.3mg
Calories
167
Fat
13.7g
Saturates
3.6g
Protein
5.4g
Carbs
8.1g
Sugars
3.2g
Fibre
2.9g
Salt
0.2g
Iron
1.4mg
Calcium
37.3mg
Calories
167
Fat
13.7g
Saturates
3.6g
Protein
5.4g
Carbs
8.1g
Sugars
3.2g
Fibre
2.9g
Salt
0.2g
Iron
1.4mg
Calcium
37.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Trim the ends off the green beans. Finely sliced the green leaves of the spring onion/scallions. Dice the bacon.
- Place a large frypan over medium high heat. Before you add any oil, toast the pumpkin seeds. Place the pumpkin seeds in the frypan and toast until lightly golden. Then remove from the pan and place in a bowl to cool.
- Place the frypan back over the heat. Add the garlic infused oil and bacon. Fry the bacon bits until crispy. Remove the from the pan and place on a paper towel-lined plate.
- Return the frypan to the heat and add the green beans and spring onion. Fry for 2 to 3 minutes until the green beans are tender and slightly golden.
- Transfer to a platter. Season generously with black pepper and a squeeze of lemon juice. Roughly chop the pumpkin seeds. Top the platter with the chopped pumpkin seeds, crispy bacon and extra lemon wedges. Serve warm.
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.
When selecting your bacon, choose one that isn’t cured using high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.
Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.
Gluten Free Tips
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
