Australian wintertime calls for ‘slow food’ – warm dishes that raise the temperature of even the coldest of days. Now is the time to make the most of roast vegetables and cuts of meat that are able to be slow cooked. Enjoying roast vegetables with dinner is a great way to ‘crowd in’ your vegetable serves alongside the more traditional protein and grain variations served. Although following the ‘elimination’ phase of the low FODMAP diet renders some traditional roast worthy vegetables, such as garlic, onion, beetroot and cauliflower off the table for the time being, there are a plethora of other vegetables to enjoy.
Mingle is committed to be the go-to flavour product for all Australians, including those following a low FODMAP diet. Their Moroccan seasoning contains cumin, ginger, sweet Paprika, all spice, cinnamon, parsley, coriander powder, black Pepper, smoked paprika, cloves and pink Himalayan salt. See, no garlic or onion in sight! Herbs and spices can be a great way to add flavour to food rather than adding additional fats and oils. When paired with a delicious cut of meat or vegetables, you’ve got a great low FODMAP meal.
This low FODMAP Moroccan lamb meatball tray bake recipe is a great meal to add to your winter rotation. The seasoning is a great way to spice up the flavour of both the meat and roast vegetables. This tray bake is easy to whip together and is a perfect easy weeknight meal. It also makes great leftovers and can be taken to work for a nutritious lunch option. The minimal prep time also ensures you’ll spend less time in the kitchen and more time in front of the fire/heater!
If you take a look at the ingredients list of a classic spice mix at the supermarket, you’ll find that onion and garlic are often at the top. These are high FODMAP ingredients that people with IBS aim to avoid. Additionally, even if the ingredients are seemingly low FODMAP, together they may stack to create a high FODMAP product overall. Since these factors render most store-bought spices and seasonings off limits, the only safe option would be to make seasoning mixes from scratch or use the same set range of spices on rotation. Mingle offer a tastier, convenient alternative! You can rest assured that these spice mixes have undergone a rigorous testing process to be certified as FODMAP Friendly.
Low FODMAP Moroccan Lamb Meatball Tray Bake featuring Mingle Moroccan Seasoning
Prep time: 20-30 minutes
Cook time: 30 minutes
Serves: 4
Ingredients:
For the meatballs:
500g lamb mince
1 cup low FODMAP, gluten-free breadcrumbs
¼ cup grated parmesan cheese
1 large egg yolk
5 tablespoons of low FODMAP milk (lactose-free/almond)
2-3 tbsp Mingles Moroccan seasoning
1 tbsp garlic infused olive oil
For the vegetables:
2 zucchinis, diced
2 carrots, diced
2 red capsicums, sliced
2 sweet potatoes, diced
1 cup of spinach
2-3 tbsp Mingles Moroccan seasoning
Feta and lemon juice to serve (optional)
If you can’t source the Mingles Moroccan seasoning, mix 1 tsp ground coriander, 1 tsp cumin, 1 tsp ground ginger, 1 tsp smoked paprika, 1 tsp ground cinnamon & salt and pepper, to taste.
Method:
1. Preheat the oven to 200°
2. Chop the vegetables to roasting size (except the spinach). Line a tray with baking paper and place all of the pre-chopped vegetables on the tray.
3. Spray with olive oil and cover in Mingles Moroccan seasoning.
4. Roast the vegetables for 30 minutes or until soft.
5. While the vegetables are roasting, combine the breadcrumbs and low-FODMAP milk in a bowl. Then, add the parmesan, parsley, egg yolk, salt, pepper, Mingles Moroccan Seasoning & mix.
6. Add the lamb mince and the garlic infused oil and mix until all combined well.
7. Form mixture into round balls (about 12) and refrigerate until firm (about 15 minutes)
8. In a large saucepan, heat remaining oil, then add meatballs and brown them on all sides.
9. Transfer meatballs to paper towel-lined plate.
10. Gather four bowls/plates. Make a bed of spinach in each bowl, then top with the roast vegetables and meatballs. You may like to add a sprinkle of lemon juice and feta to serve.
You can purchase Mingle seasoning online for shipping throughout Australia. You can also find a list of stockists here. Be sure to follow Mingle on Facebook and Instagram for updates.
