For the topping

3 floury potatoes, such as King Edward or Maris Piper, peeled, chopped

knob of lactose free butter

25ml/1fl oz lactose free milk

75g/3oz lactose free mature cheddar (optional)

For the quinoa mixture

1 tbsp olive oil

2 small carrots, peeled, chopped into small pieces

1 celery stalk, trimmed, chopped into small pieces

400g/14oz canned plum tomatoes

pinch smoked paprika

1 fresh bay leaf

85ml/3fl oz red wine

100ml/3½fl oz low FODMAP vegetable stock

1 sprig fresh rosemary

splash balsamic vinegar

small handful fresh flatleaf parsley, roughly chopped

400g/14oz ready to eat quinoa


Preheat the oven to 200C/400F/Gas 6. For the topping, heat a pan of salted water, add the potatoes and bring gently to the boil, then simmer until the potatoes are nearly cooked through, about 15-20 minutes. Drain and set aside. Meanwhile, for the quinoa mixture, heat the olive oil in a large frying pan over a medium heat and gently fry the chopped carrots and celery for 5-10 minutes, until softened.

Add the remaining quinoa mixture ingredients except for the quinoa and season to taste with salt and freshly ground black pepper. Bring to the boil then reduce the heat and simmer for 10 minutes until the vegetables are tender and the sauce has reduced. Stir the quinoa into the tomato sauce.

Melt the lactose free butter in a small saucepan over a low heat, add the lactose free milk and heat through. Mash the potatoes roughly. Add the warm lactose free milk mixture to the potatoes and continue to mash until combined but still chunky. Spoon the quinoa mixture into a medium pie dish and top with the potato.  Place the dish onto a baking sheet and bake the pie for 25-30 minutes, or until the potato is golden-brown.

Recipe adapted from: Good Food

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Low FODMAP Recipe and Gluten Free Recipe - Quinoa shepherd's pie - VegetarianContentsIBS  FODMAP Home