Low Fodmap Vegetarian Recipes
As a nutritionist, I often get asked about low FODMAP diets. For those who don't know, FODMAPs are short-chain carbohydrates that can cause digestive discomfort for some people. A low FODMAP diet can be especially challenging for vegetarians, since many high-protein plant foods like beans and lentils are also high in FODMAPs. That's why I've created this collection of delicious, satisfying low FODMAP vegetarian recipes. Whether you're following a low FODMAP diet for IBS or other digestive issues, or just looking for some new vegetarian meal ideas, these recipes are sure to please!
- Quinoa and Vegetable Stir-Fry
- Roasted Red Pepper and Feta Salad
- Zucchini Noodle Pad Thai
- Mediterranean Stuffed Peppers
- Tomato and Basil Frittata
Quinoa and Vegetable Stir-Fry
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Recipe category: Main dish
- Recipe cuisine: Asian
- Aggregate rating: 4.5/5
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 tbsp olive oil
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 zucchini, sliced
- 1 cup carrots, sliced
- 1 cup snow peas
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp honey
- 1 tsp cornstarch
- 1 tsp sesame oil
- 2 green onions, sliced
Instructions:
- Rinse quinoa under cold water and drain well.
- In a medium pot, combine quinoa and water. Bring to a boil, cover and simmer for 15-20 minutes or until water is absorbed.
- In a large skillet, heat olive oil over medium-high heat. Add bell peppers, zucchini, carrots and snow peas. Cook for 10 minutes or until vegetables are tender.
- In a small bowl, whisk together soy sauce, rice vinegar, honey, cornstarch and sesame oil. Pour over vegetables and stir to coat.
- Add cooked quinoa to the skillet and stir to combine. Cook for 2-3 minutes or until heated through.
- Serve topped with green onions.
Nutrition Information:
| Nutrient | Amount per serving |
|---|---|
| Calories | 260 |
| Protein | 8g |
| Fat | 8g |
| Carbohydrates | 40g |
| Fiber | 7g |
| Sugar | 9g |
| Sodium | 610mg |
Recipes FAQ:
- Q: What is a low FODMAP diet?
- A: A low FODMAP diet is a diet that limits foods that are high in FODMAPs, which are short-chain carbohydrates that can cause digestive discomfort for some people.
- Q: What are some high-FODMAP foods to avoid?
- A: Some high-FODMAP foods include beans, lentils, wheat, garlic, onions, and some fruits and vegetables.
- Q: Can vegetarians follow a low FODMAP diet?
- A: Yes, vegetarians can follow a low FODMAP diet. However, it can be challenging since many high-protein plant foods are also high in FODMAPs.
Recipes Tips:
If you're following a low FODMAP diet, it's important to work with a registered dietitian who can help you create a balanced meal plan. In the meantime, here are some tips for making low FODMAP vegetarian meals:
1. Choose non-starchy vegetables like bell peppers, zucchini, and carrots as your main source of fiber.
2. Use quinoa, brown rice, or other gluten-free grains as your source of carbohydrates.
3. Avoid high-FODMAP fruits like apples, pears, and mangoes. Instead, choose low-FODMAP fruits like strawberries, blueberries, and kiwi.