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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant forward recipes

Roasted Vegetable Lasagna (Low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian option • Serves 6 • Ok to make ahead: Steps 1-5

Every bite of this dish is bursting with flavor from the roasted vegetables to the simmered sauce to the sauteed chicken and mushrooms, all topped with delicious cheese. Your kitchen will welcome your family and friends with the amazing aroma of lasagna and you’ll get all the fabulous flavor of classic lasagna without the gluten or the starch! I used ground chicken in this recipe but you can leave the meat out (and substitute more mushrooms) for a vegetarian option, or substitute ground beef if you prefer.

Ingredients

1 tablespoon garlic-infused olive oil

2 teaspoons Smoke N Sanity Italian seasoning (or equal parts dry rosemary, thyme, basil, and oregano)

1 pound ground chicken, turkey, or beef (substitute with an additional 1 pound of oyster mushrooms for vegetarian version)

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 medium-sized zucchini, 1/4 inch slices

1 medium-sized eggplant,1/4 inch slices

1/2 teaspoon Kosher salt

1 (26-ounce) box Pomi chopped tomatoes (or other low FODMAP chopped tomatoes)

1 tablespoon olive oil

1 teaspoon dry thyme

1 pound oyster mushrooms, chopped

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 cup white cheddar cheese, grated

1/2 cup parmesan cheese, grated

2 bay leaves

1 tablespoon fresh basil, chopped (for serving)

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Chop the mushrooms. Slice the zucchini and eggplant into ¼ inch slices.

(2) Make the sauce: Heat 1 tablespoon garlic-infused olive oil in a large skillet over medium heat. Add the ground meat and cook, stirring to break up until browned. Drain any excess fat. Add the Italian seasoning, 1/4 teaspoon each salt, and pepper to the skillet with the cooked meat. Add the chopped tomatoes and the bay leaves. Turn the heat down to low, stir well and let it simmer, stirring now and then while you prepare the rest of the ingredients.

(3) Prepare the vegetables: While the sauce is simmering, lay the sliced vegetables out in one layer and sprinkle them lightly with salt to draw out some of the moisture. Let them sit for about 10 minutes then pat them dry with a paper towel to remove the moisture.

(4) Cook the mushrooms: While you’re simmering the sauce, heat one tablespoon of olive oil in a medium-sized skillet. Add the dry thyme to the hot oil and let it sizzle for about 30 seconds. Add the chopped mushrooms. Sprinkle with 1/4 teaspoon each salt and black pepper. Cook over medium-high heat until browned and starting to crisp. Remove from the heat and stir into the simmering sauce and remove the bay leaves from the sauce.

(5) Layer the lasagna: In 9x13-inch baking dish, spread a thin layer of the meat sauce on the bottom. Add a layer of zucchini and eggplant slices, followed by another layer of the meat sauce. Sprinkle some of the grated cheddar on top. Repeat the layers until all the ingredients are used, finishing with a layer of vegetables topped with meat sauce and grated cheddar and finally the grated parmesan. You may only have 2 layers depending on the size of your eggplant and zucchini and depending on how thinly you slices them.

Make-ahead note: At this point, you may cover the dish and refrigerate until you’re ready to cook. When ready to cook, remove from the regrigerator and put in the preheated overn. You will need to add 10 minutes to the covered baking time if the lasagna is starting out very cold.

(6) Bake: Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes, or until the cheese is melted and golden.

(7) Finish: Let the lasagna cool for a few minutes, then sprinkle with fresh basil, before slicing and serving.

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. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant forward recipes