Low FODMAP Vegetarian Tacos

Is eating more plant-based meals one of your goals for 2022? We’ve got you!

Plant-based meals are a great way to get more vegetables in your diet. Vegetables are not only excellent sources of fibre but they are packed full of vitamins and minerals that are essential for good health. More importantly, they provide a sustained release of energy, keeping you satiated for longer! We understand that planning and preparing plant-based meals can be overwhelming, especially when considering the FODMAP content. So, we have come up with some recipes for you! This recipe is nutritious and absolutely flavorful – perfect for any kind of get-together! This is a flavourful and versatile dish that could be served as main or a side dish. It’s packed with different herbs and spices, just the way we like. You could also replace eggplant with sweet potato or oyster mushrooms, depending on your taste buds and preferences!

Low FODMAP Vegetarian Tacos

Makes: 8 tacos
Serves: 2 tacos per person

Ingredients:

Tacos
8 Low FODMAP La Tortilleria Corn Tortillas – Soft Tacos – 2 tortillas per person

Filling
1 cup (75g) eggplant, cubed
¼ cup (60ml) Cobram Estate Garlic Infused Extra Virgin Olive Oil – FODMAP Friendly Certified
½ teaspoon cumin powder
½ teaspoon dried oregano
¼ teaspoon sweet paprika powder
Pinch of salt & pepper

Black bean salsa
140g canned black beans, rinsed & drained (40 grams is a suitable low FODMAP serve size per person)
4 medium tomatoes, diced
¼ cup coriander, chopped
¼ cup spring onion, green parts only
2 teaspoon lime juice
Pinch of salt & pepper
Jalapeno slices (optional)

Avocado dressing
½ cup coconut yoghurt
4 medium avocados – avocados have been lab tested as low FODMAP
1 tablespoon lime juice
2-4 tablespoons plain water

Method:

To make the eggplant filling:
1. Preheat oven to 200°C (392°F), and line a baking tray with parchment paper.
2. In a bowl, coat the eggplant pieces with the garlic infused olive oil, cumin, oregano, sweet paprika powder, salt and pepper.
3. Transfer the seasoned eggplant onto the baking tray, space out in an even single layer, and roast for about 40 minutes or until tender and golden brown.
4. Remove from oven and keep warm.
To make the black bean filling:
5. Toss together the black beans, tomatoes, coriander, spring onion and lime juice.
6. Taste and season with salt and pepper. Add slices of fresh jalapeno, if you like.
To make the avocado dressing:
7. In a small bowl, smash the avocado.
8. Mix the avocado with coconut yoghurt, lime juice and thin it down with water.
To assemble:
9. Heat the tortillas on a pan, spread the spiced eggplant, followed by black bean salsa and top with the avocado dressing. Sprinkle some more coriander on top.

To make the black bean filling:
5. Toss together the black beans, tomatoes, coriander, spring onion and lime juice.
6. Taste and season with salt and pepper. Add slices of fresh jalapeno, if you like.
To make the avocado dressing:
7. In a small bowl, smash the avocado.
8. Mix the avocado with coconut yoghurt, lime juice and thin it down with water.
To assemble:
9. Heat the tortillas on a pan, spread the spiced eggplant, followed by black bean salsa and top with the avocado dressing. Sprinkle some more coriander on top.

To make the avocado dressing:
7. In a small bowl, smash the avocado.
8. Mix the avocado with coconut yoghurt, lime juice and thin it down with water.

To assemble:
9. Heat the tortillas on a pan, spread the spiced eggplant, followed by black bean salsa and top with the avocado dressing. Sprinkle some more coriander on top.

Written by Thimpika Sachdej (Registered Nutritionist)
Reviewed by Kiarra Martindale (Accredited Practising Dietitian)