Low FODMAP Vegetarian Recipes

If you’re looking for delicious vegetarian recipes that adhere to a low FODMAP diet, you’re in luck! Here are some tasty options that are not only satisfying but also easy to prepare.

1. Vegetarian Stuffed Grape Leaves

These stuffed grape leaves are a delightful dish, filled with rice, herbs, and spices, making them a perfect appetizer or main course.

Ingredients:

• 80-100 grape leaves (fresh or jarred)
• 2 tablespoons olive oil
• 3 cups yellow onion, finely diced (use green tops of green onions for low FODMAP)
• 2 cups red bell pepper, finely diced
• 1½ cups long or medium grain rice
• 1 cup canned chickpeas, rinsed
• 2 tablespoons tomato paste
• 1 tablespoon plus 1 teaspoon Kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper
• ¼ cup chopped flat-leaf parsley
• ¼ cup chopped cilantro (optional)
• 6 cups vegetable broth (or water)
• Juice of 4 lemons

Instructions:

1. If using fresh grape leaves, soak them in hot water for about 10 minutes to soften. If using jarred leaves, rinse thoroughly and soak in cool water for 15 minutes.
2. In a large sauté pan, heat the olive oil over medium heat. Add the onions and red bell pepper and cook until softened.
3. Stir in the rice, chickpeas, tomato paste, salt, pepper, cinnamon, and cayenne. Remove from heat and stir in parsley and cilantro.
4. Roll the grape leaves with about 1 tablespoon of filling in each leaf.
5. Place the rolls in a pot, cover with broth or water, and add lemon juice. Bring to a boil, then reduce heat and simmer for about 30 minutes until the rice is tender.

2. Vegan Massaman Curry

This rich and flavorful Massaman curry is perfect for those following a vegetarian or vegan diet while being low in FODMAPs.

Ingredients:

• 1 tablespoon vegetable oil
• 8 oz vegan beef or seitan (optional)
• ½ cup Massaman curry paste (check for low FODMAP ingredients)
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth (more as needed)
• 1 lb potatoes, cubed
• 1 tablespoon coconut sugar or brown sugar
• Salt to taste
• Fresh cilantro for garnish
• Cooked jasmine rice to serve

Instructions:

1. In a large pot or wok, heat the oil over medium-high heat. Add vegan beef or seitan if using and cook until browned.
2. Stir in the Massaman curry paste and cook for a minute until fragrant.
3. Add coconut milk and vegetable broth; bring to a simmer.
4. Add potatoes and cook until tender, about 15–20 minutes.
5. Stir in coconut sugar and salt to taste.
6. Serve hot over jasmine rice garnished with fresh cilantro.

3. Quinoa Salad with Roasted Vegetables

This refreshing quinoa salad is packed with nutrients and flavor while being low FODMAP.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 carrot, diced
• Olive oil for drizzling
• Salt and pepper to taste
• Fresh herbs (parsley or basil) for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the diced vegetables with olive oil, salt, and pepper on a baking sheet.
2. Roast the vegetables for about 20–25 minutes until tender.
3. Meanwhile, cook quinoa by bringing water or broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes.
4. Fluff the cooked quinoa with a fork and combine it with roasted vegetables.
5. Garnish with fresh herbs before serving.

These low FODMAP vegetarian recipes are not only delicious but also easy to prepare! From stuffed grape leaves to hearty curries and refreshing salads, you can enjoy flavorful meals without compromising your dietary needs. Feel free to experiment with different vegetables and seasonings to make these recipes your own!