For the filling

400ml low FODMAP vegetable stock

3 carrots, peeled and diced

2 parsnip, peeled and diced

2 zucchini diced

2 sticks celery, sliced

200ml tub lactose/dairy free cream

2 tbsp gluten free plain flour

1 tbsp wholegrain mustard

1 tsp thyme leaves

For the crumble

50g lactose free butter, diced

50g gluten free plain flour

50g parmesan, grated

25g flaked almonds

Serves - 4


Pour the stock into a pan and bring to the boil. Tip in the vegetables.

Cover the pan and cook for 10 mins. Beat the lactose free cream with the gluten free flour and mustard.

Stir into the vegetables until thickened, then add the thyme and season. Remove from the heat.

For the crumble, rub the lactose free butter into the gluten free flour and ground almonds.

Season, then stir in the Parmesan and flaked almonds. Spoon the filling into small ovenproof dishes and scatter the crumble on top.

If freezing, wrap in cling film, then foil. To defrost, thaw overnight in the fridge.

To cook, heat oven to 190C/170C fan/gas 5 and bake for 30-35 mins until golden.

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 - Vegetable crumble