We love a good Hotpot at FODMAP Friendly – a fantastic way to pack in more vegetables to your diet!
In traditional hotpots, you’ll often see onion and garlic. The fructans in onion and garlic and GOS in legumes are two FODMAPs that those with IBS aim to reduce when following the low FODMAP diet. To make this hotpot FODMAP Friendly, Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil and Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce add that full flavour without the high FODMAP content that onion or garlic have. Also, the lentils should be canned, rinsed and drained as canned lentils have a lower FODMAP content as the oligosaccharides fructans and GOS (the ‘O‘ from FODMAP) as they are water soluble and leach out of the lentils into the water. Thus draining and rinsing is important to reduce the FODMAP content further.
Low FODMAP White Zucchini Hotpot
Serves 4
Ingredients:
1 jar of Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce
2 tablespoons Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil
1/4 to 1 cup of low FODMAP chicken stock or broth (FODMAPPED For You!, Lewis & Son and Bay’s Kitchen have FODMAP Friendly chicken stock)
500g butternut pumpkin, peeled, cut into small pieces
300g of white zucchini, cut into thick slices
1 red capsicum (red pepper), de-seeded and sliced
4 ½ cups of canned lentils, rinsed, drained
1/2 cup of gluten free couscous from maize flour
1 tablespoon of currants
1/4 cup of fresh basil or coriander, chopped
1 teaspoon of ground allspice
1 teaspoon of ground cinnamon
1 teaspoon of ground cumin
Method:
1. Add the garlic and onion infused olive oil to a large saucepan and heat to medium.
2. Add the allspice, cinnamon and cumin and stir.
3. Add the white zucchini, pumpkin and red capsicum. Stir well into the spice mixture.
4. Add Leggo’s Sauce and stir.
5. Add the lentils and 1/4 cup of stock to start. Simmer and then reduce to a medium-low heat. Cover saucepan.
6. Cook until the vegetables are soft (about 15 minutes). Add more stock if needed so mixture remains wet.
7. Remove from heat and stir in the currants and couscous.
8. Cover again and leave for 5 minutes.
9. Stir in basil or coriander, salt and pepper for taste.
10. Serve immediately and enjoy!
Cobram Estate Garlic and Onion Infused Extra Virgin Olive Oil is available from Woolworths supermarkets in Australia. Cobram Estate Garlic & Onion Infused Extra Virgin Olive Oil is crafted from olives grown in Australia’s leading groves on the banks of the Murray River. Each season, selected olives are harvested and crushed within hours to produce the freshest and finest Extra Virgin Olive Oil.
Palate – Distinctive yet delicate garlic and onion aromas and flavours linger on the palate.
Aroma – This delicious fusion is full-bodied, FODMAP Friendly, convenient and a healthy choice with an uncompromising taste. This succulent fusion of extra virgin olive oil, sweet, aromatic roasted onion and distinctive garlic will bring a burst of flavour to sautés, marinades, past sauces, fish, poultry and comforting winter cooking. Use this versatile oil to add a burst of garlic and onion to pasta sauces and home-made mayonnaise. Also ideal drizzled over lamb chops or used for basting roast meats and chicken.
Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce is available from Woolworths supermarkets in Australia.
