8 Delicious Low FODMAP Vegetarian Meals

Posted on October 12, 2019

Vegetarian diets are growing in popularity. Incorporating more plants into our diet benefit not only our health, but also our planet’s health!

Here are 10 low FODMAP vegetarian meal ideas if you need some inspirations for your next Green Meal! 2 simple recipes and 6 FODMAP Friendly certified ready meals and soups to cover different preferences and needs.

1. SESAME QUINOA & TOFU (VEGAN)

Both quinoa and firm tofu are great sources of protein in a plant based diet. Unlike silken tofu, firm tofu is tested to be low in FODMAPs.

Check out this Sesame Quinoa & Tofu recipe, requiring minimal ingredients!

INGREDIENTS (Serves 2)

200g / 7oz firm tofu, drained, pressed and cut into 1/2-inch cubes
½ tbp sesame oil
½ tbp sesame seeds
1 tbp soy sauce
½ cup uncooked quinoa
¾ cup water or low FODMAP vegetable stock such as San Elk Artisian Vegatable Stock (Australia), Casa de Sante Vegetable Stock Powder (US)
1/8 tsp salt, or to taste
2 tbp chives or spring onions (green parts only)

INSTRUCTIONS

1. Heat sesame oil in a medium saucepan over medium heat. Add tofu, sauté 3 minutes, add soy sauce and sesame seeds, cook another 2 minutes or until tofu is lightly golden on each side. Remove tofu from pan and set aside.
2. In same pan cook quinoa according to package instructions, with vegetable stock and salt.
3. Remove pan from heat. Add tofu, chives/spring onions and give it a stir.
4. Serve with a side of steamed low FODMAP vegetables. Top with a little more soy sauce and sesame seeds, plus some fresh cracked pepper if you like.

2. CHEESY VEGETABLE PIZZA

Traditional pizza base is made of wheat flour, which is considered as a high FODMAP (oligosaccharides) ingredient. Gluten-free pizza base replaces wheat flour with gluten free flours, however it is still essential to double check the substitute flour for FODMAPs. Choose gluten-free pizza base made of low FODMAP flour such as rice, tapioca, cassava, buckwheat, corn and teff flour. Avoid high FODMAP flour such as soy, chickpea (besan) and coconut flour.

Are you ready for a low FODMAP pizza night?

INGREDIENTS (1 pizza / Serves 2)

1 Gluten free, low FODMAP pizza base
Half a jar of low FODMAP tomato sauce such as Leggo’s Classic Tomato with Chunky Tomato & Herbs (Australia), Slightly Different Bolognese Sauce (UK) and Prego Sensitive Recipe Traditional Italian Pasta Sauce (US)
60g / 2oz Mozzarella cheese, sliced
40g / 1.4oz Cheddar cheese, grated
10 Green or/and black olives, halved
50g / 1.8oz Spinach
5 Cherry tomatoes, halved
15g / 0.5oz Shimeji mushrooms, cut in small cubes
1/2 Red bell pepper, sliced
15g / 0.5oz Jalapeno pepper (optional)
15g / 0.5oz Fresh coriander, chopped

INSTRUCTIONS

1. Soak the spinach in boiling water until it has softened then drain and leave to one side.
2. Soak the sliced mixed peppers in boiling water until tender, drain and leave to one side.
3. Spread Sauce evenly over the top of the pizza base.
4. Spread the drained spinach, mozzarella slices, half of the coriander, olives, mushrooms, cherry tomatoes over the pizza base.
5. Scatter the remaining coriander, bell pepper, jalapenos and cheddar cheese over the top.
6. Season with cracked black pepper.
7. Bake in the over until browned and piping hot.

FODMAPPED FOR YOU SOUPS AND READY MEALS IN AUSTRALIA AND WORLDWIDE

Whether it’s a ready to go soup or a base for a delicious meal, FODMAPPED for you have made it quick and easy for you. Made with real ingredients, no artificial, colours, flavours or preservatives, gluten free, certified low FODMAP and full of flavour.

3. LEMON & THYME RISOTTO

FODMAPPED for you Lemon & Thyme Risotto is a citrus inspired risotto paired with thyme for a mouth-watering vegetarian dish. Simply put it in the microwave for 3 minutes. Dinner ready!

4. MINESTRONE SOUP (VEGAN)

The newest edition to the selection of ready-to-heat and eat soups, this Italian classic delivers the comforting taste of Minestrone in a certified low FODMAP alternative.

5. ROASTED PUMPKIN + A HINT OF SAGE SOUP (VEGAN)

For soup lovers, this Roasted Pumpkin & a hint of Sage Soup is a delicious and convenient meal, simply heat and eat!

Shop online or find a FODMAPPED for you stockist near you.

FODILICIOUS PASTA IN THE UK

All hand-cooked and freshly prepared to order for anyone to enjoy and suitable for a vegetarian or vegan low FODMAP diet.

6. SPAGHETTI WITH ROASTED RED PEPPERS (VEGAN)

FODILICIOUS Spaghetti with Roasted Red Peppers is made with Italian gluten free spaghetti, cooked in a freshly made tomato and olive sauce with fresh basil. Delicious!

7. PENNE ARRABBIATA (VEGAN)

FODILICIOUS premium Penne Arrabbiata is made with Italian gluten free penne pasta in a delicious hand cooked freshly prepared arrabiata sauce made from scratch!

Click to shop FODILICIOUS meals.

TIDEFORD SOUPS IN THE UK

Spruced up with superfoods for an extra health hit, Tideford soups are also packed with interesting ingredients to keep soup lovers on their toes.

8. TOMATO + BASIL SOUP WITH RED PEPPERS + MISO (VEGAN)

A delicious combination of Italian tomatoes and red peppers with a dash of indulgent coconut cream, this is also the UK’s first organic FODMAP-friendly soup.

Click to see Tideford stockists.