Roasted Vegetable Main Course (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

Eating a broad variety of plants is important for the health of our gut biome. Roasting a combination of vegetables is a great way to get that variety in a delicious way (this recipe includes 14 different plants!) Roasting vegetables brings out a wonderful nutty sweetness you can’t get any other way. This recipe enhances that nutty flavor with seasoning that is a combination of macadamia nuts, sunflower seeds, and nutritional yeast that deliver an incredibly flavorful, protein-packed vegetarian main course the whole family will love. The combination of vegetables in this recipe is specifically selected to minimize FODMAP stacking (the different vegetables have differing FODMAP profiles). I have included a bit of cauliflower, but if you are sensitive to the FODMAP Mannitol, please sub this out.

Ingredients: Vegetables

2 tablespoons garlic-infused olive oil

1 leek, green part only, chopped

1 bunch green onions, green part only, chopped

2 cups broccoli florets (top part only)

1 cup cauliflower florets or chopped carrots (use cauliflower only if you can tolerate some mannitol)

1 cup Brussels sprouts, cut in half if they are large

2 large leaves kale, central stem removed and roughly chopped

2 small Japanese eggplant, sliced into 1/2-inch rounds

2 jalapeno peppers, seeded and chopped (optional but delicious without being hot)

2 small zucchini, diced

Ingredients: Seasoning

1/2 cup roasted and salted macadamia nuts

1/4 cup raw sunflower seeds

1/2 cup nutritional yeast

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

1 generous pinch of cayenne pepper (optional but adds a nice kick)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Cut the leaves from the stems of the kale and discard the stems. Wash and spin dry the leaves. Remove the seeds and chop the jalapeno (removing the seeds removes the heat!) Wash and chop the other vegetables. Note: If you are not including the cauliflower, please add 1 cup of broccoli, Brussels sprouts, and/or chopped carrots instead.

(2) Massage kale: Put kale leaves in a mixing bowl or in the roasting pan and drizzle 1 tablespoon of olive oil over them. Use your hands to massage the kale to soften it up and coat all the leaves with the oil. Add all other vegetables except the zucchini. Set aside.

(3) Prepare the seasoning: In your blender (or mini food processor) combine the macadamia nuts, sunflower seeds, 4 tablespoons of nutritional yeast, salt, pepper, and cayenne pepper. Blend/pulse for about 30 seconds until it turns into a fine meal. Scrape down the sides of the bowl if needed and pulse again to break down all the nuts.

(4) Combine: Sprinkle the seasoning mixture on the vegetables and toss well to distribute as the seasoning as evenly as possible.

(5) Cook: Spread the vegetables out in the roasting pan or rimmed baking sheet and bake for 15 minutes. Remove from the oven and toss the vegetables to ensure even baking. Add the zucchini. Toss again. Return to the oven and bake for 10 - 15 minutes more, or until vegetables are tender and starting to turn deep brown.

Make-ahead note: Once completely cooled, store leftovers in an airtight container for 2-3 days. They heat up very nicely in a 325-degree F oven for 15 minutes or in the microwave.

(6) Plate and serve: Serve as a vegetarian main course or side dish as is or top with a soft-boiled egg for even more protein.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

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