2 tbsp lactose free butter

2 tbsp gluten free plain flour

1 carrot, finely chopped

1 red pepper, deseeded and finely chopped

2 celery sticks, finely chopped

1 tbsp garlic infused oil

1 tbsp tomato puree

1 bay leaf

400g can plum tomato

1 tbsp chopped chives

handful coriander, roughly chopped

rice or mash, to serve

For the meatballs

1 tbsp low FODMAP Cajun seasoning

500g pack turkey mince

1 tbsp vegetable oil

To serve

200ml lactose free cream

1 green salad

Serves - 4


Put the butter in a pan over a low heat. Stir in the gluten free flour and cook, stirring all the time to make a roux.

Cook until the roux is hazelnut brown in colour – make sure that it doesn’t burn.

Tip in the vegetables, garlic infused oil and bay leaf, stir briefly, then pour in the tomatoes and 1½ cans of water.

Cover and cook for 15 mins, stirring occasionally, while you make the meatballs.

Work the spice and some seasoning into the turkey mince. Try not to over-handle or it will toughen. Shape into 20 meatballs.

Heat the oil in a large non-stick pan and quickly brown the meatballs in batches until they are nicely coloured on all sides.

Stir the sauce, then drop in the meatballs and cook on a low heat for 10 mins until the turkey is cooked through.

Scatter over the coriander, and serve with some rice or mash along with the lactose free cream dip, and green salad.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Cajun meatballs