Low FODMAP RECIPES

A low FODMAP recipe for Oat and Lemon Crumbed Fish for IBS / Irritable Bowel Suferers

Low FODMAP Recipe for Vegetables and rice noodles in a coconut broth


Ingredients

100g/3½oz potato, peeled and cut into pieces

1½ tbsp vegetable or coconut oil

20 whole black peppercorns

1 cinnamon stick

2 cloves

15 curry leaves

5 whole green chillies, pricked with a knife

1cm/½ piece fresh ginger, peeled and finely chopped

salt and freshly ground black pepper

80g/3oz zucchini chopped

80g/3oz carrot diced

100g/3½oz green beans

250ml/9fl oz boiling water

250ml/9fl oz coconut milk

1 tsp garam masala

To serve

250g/9oz rice noodles, cooked according to packet instructions, drained

handful chopped coriander, leaves and stalks

Preparation method

Boil the potatoes in a pan of salted water until tender, then drain well and mash with a potato masher or ricer until smooth. Set aside.

Meanwhile, heat the oil in a large saucepan over a medium heat. Add the peppercorns, cinnamon and cloves and fry for 20-30 seconds, or until the spices are fragrant.

Add the curry leaves, chillies and ginger and cook for a further 20-30 seconds. Season, to taste, with salt and freshly ground black pepper.

Add the zucchini and carrot, then add enough of the measured boiling water to cover the ingredients. Bring the mixture to the boil and cook for 5-6 minutes, or until the florets are just tender.

Add the green beans, mashed potato and water and stir until the mashed potato has absorbed all of the water and the mixture is thick and well combined.

Bring the mixture to the boil, then reduce the heat to a gentle simmer and add the coconut milk and garam masala. Season, to taste, with salt and freshly ground black pepper.

To serve, divide the cooked noodles among four serving bowls. Spoon over the vegetable stew. Garnish with the chopped coriander.

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Low FODMAP Recipes