Sorry, yet another low FODMAP garlic on the agenda today! After Monash released a low FODMAP threshold for pickled garlic, I have been fully embracing this magic ingredient. We’ve made low FODMAP aioli, low FODMAP caramelised garlic and low FODMAP garlic potato mash. Next on the agenda? These low FODMAP garlic green beans.
Low FODMAP garlic green beans
These low FODMAP garlic green beans could not be easier to make. Simply blanch your green beans, fry up some chopped or crushed pickled garlic and voila! Low FODMAP, delicious garlic heaven.
This recipe is similar to my recipe for low FODMAP green beans. That recipe uses my garlic infused ghee and some flaked almonds for a low FODMAP Thanksgiving side dish.
This recipe uses pickled garlic for an explicitly garlic flavour. It is at home as a side dish on a thanksgiving table as it is as a side to an Asian cuisine meal. These beans are an everyday staple that can be served with just about anything.
Are green beans low FODMAP?
Green beans are low FODMAP in servings of 75g or approximately 15 beans. In servings of 120g or approximately 25 beans, they become moderate for sorbitol. This suggests that there is a small amount of wiggle room as to what constitutes a low FODMAP serve.
In larger serves of 180g and above, green beans contain moderate amounts of mannitol and high amounts of sorbitol.
To make sure you don’t over consume sorbitol (particularly if you malabsorb it) try to avoid eating green beans with higher sorbitol or mannitol foods, particularly if you plan on pushing the threshold a little.
Higher sorbitol foods include avocado, apples, blackberries and cherries.
Higher mannitol foods include button mushrooms, celery, snow peas, butternut squash and sweet potato. Something to wary of around Thanksgiving season.
Is pickled garlic low FODMAP?
Pickled garlic is low FODMAP in 3g serves and remains low FODMAP until it exceeds 30g serves. After it exceeds 30g serves, it contains moderate amounts of fructose.
Although I generally tend to use 2 cloves (around 6-10g, depending on the clove size) for this recipe, it is flexible according to your tolerances.
Hypothetically speaking, you could use anywhere from 12-115g of pickled garlic and remain under a low FODMAP serve.
With that in mind, though, it is worth considering what you are serving your beans with. To avoid FODMAP stacking, try to avoid serving your low FODMAP green beans with high fructose foods. Higher fructose vegetables include tomatoes (I’m not getting into the fruit or veg debate) capsicum and broccoli, among others. Make sure you keep an eye other fructose containing ingredients and adjust the garlic in the recipe accordingly.
How much garlic does it actually need? Personally, I quite like using 2 cloves in the beans and then topping them with a clove or two of low FODMAP garlic chips. This comes out to about 20-25g total pickled garlic.
Recipe tips
Thoroughly heating your pan for this recipe will help ensure the garlic doesn’t stick. However, it can also mean the garlic cooks more quickly than intended. Always keep an eye on your garlic to ensure it doesn’t burn.
You can always use an additional 20ml of oil for these beans. This will help the garlic from sticking. The end amount of oil might be too much to cling to the beans, but it will be infused with garlic and can be used to drizzle over other ingredients in your meal.
Make sure you read the FODMAP notes. Avoid serving these beans with high fructose foods, particularly if you use an upper quantity of garlic.
I like to keep it simple by seasoning the beans with salt and pepper. You can add a squeeze of lemon juice or whatever else you see fit.
If you are making these beans to pair with an Asian style dish, you could use peanut oil or even toasted sesame oil. I LOVE toasted sesame oil but I find that it is best drizzled to finish as it can lose it’s flavour while cooked.
Other delicious finishes include toasted sesame seeds, toasted peanuts, an anchovy cooked alongside the garlic, etc. It’s all about what you intend to serve them with!
More low FODMAP recipes
- Low FODMAP French onion dip
- Low FODMAP onion rings
- Low FODMAP caramelised onion
- Low FODMAP pickled onion
- Low FODMAP garlic dip
Low FODMAP garlic green beans
Ingredients
- 6-12g (around 2 medium) pickled garlic cloves
- 300 g green beans weighed after trimming
- 20 ml (4 teaspoons) olive oil
- Fine salt to taste
- Pepper to taste
- 1-2 cloves worth of low FODMAP garlic chips to serve (optional, see notes for recipe and FODMAP notes)
Instructions
- Bring a well salted medium pot of water to a simmer over a medium heat.
- Once simmering, add the beans and cook for two minutes. They should be just softened but still bright green. Drain then run under cold water to stop the cooking.
- Thoroughly heat a non-stick frypan over a low-medium heat. Finely chop or crush the garlic and add it to the thoroughly heated oil. Cook for 2-5 minutes, stirring regularly to avoid the garlic catching, until the garlic is light golden brown.
- Add the green beans and a splash of water if needed to get the garlic off the pan. Toss to coat the beans in the garlic, then season and serve.
- You can serve the garlic with some low FODMAP garlic chips (recipe in notes) pending your tolerances.
Notes
- The weight of an ingredient is more important than the number. In this case, how much your pickled garlic cloves weigh is more important than simply using 2, as the recipe specifies. To ensure you are getting the intended amount of pickled garlic, weigh your garlic cloves.
- See the notes in the body of the post for balancing FODMAP content with other dishes and ingredients.
- Pickled garlic is low FODMAP in 3g serves and up to 30g serves. You can find my recipe here.
- Low FODMAP garlic chips are made from pickled garlic and thus the above applies. You can find my recipe for low FODMAP garlic chips here.
- Green beans are low FODMAP in 75g serves. In 120g serves, they contain moderate amounts of sorbitol. See notes in the body of the post about balancing the sorbitol.
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