FODMAP friendly vegetable tagine
Vegan option, low FODMAP, gluten freeUPDATE: Monash have recently (as of November 2024) lowered the threshold for Japanese/Kent pumpkin. It is low FODMAP in 75g serves and up to 161g serves per person. In 162g serves, it contains moderate amounts of fructans. It is still the pumpkin variety that you can eat most of on the low FODMAP diet. Another thing to keep in mind is that you don't need to change anything if you have been eating pumpkin without issue prior to this change.
Ingredients
For the spice mix:
- 1 tablespoon cumin
- 1 tablespoon cardamom powder
- 1 tablespoon ground coriander
- 2 teaspoons fennel seeds
- 1 teaspoon ground cinnamon
- 1 teaspoon regular or smoked paprika (see notes)
- 1 teaspoon turmeric
- 1 teaspoon salt
- 1/4 - 1 teaspoon nutmeg
For the vegetables:
- 500 g Kent pumpkin cubed into small bite sized pieces
- 2 medium potatoes cubed into small bite sized pieces
- 2 medium carrots see notes cubed into small bite sized pieces
- 2 zucchini cubed into bite sized pieces
To finish:
- 75 g butter or 3-4 tablespoons oil
- 50-75 spring onion greens chopped
- 50 g ginger finely chopped or grated
- 1 bunch coriander stems reserve greens for topping
- 75-100 g preserved lemon chopped
- 1 X 400g tin tomatoes (see notes)
- 1 X 400g chickpeas drained and rinsed
- 100 g raisins see notes
- 1 1/2 - 2 cups (375-500ml) water
- Seasoning to taste
Instructions
- Combine the ingredients for the spice mix in a bowl. Cube all the vegetables and have them ready to go.
- Heat the butter or oil in a large pot or tagine. Once heated, add the spring onions, ginger and coriander roots. Cook for 2-3 minutes until softened and fragrant. Add the mix spice and a splash of water (subtract it from the 2 cups worth). Cook for a minute until the spices are aromatic.
- Add the preserved lemon and tomatoes and stir to combine. Add all the vegetables, the chickpeas and raisins. Stir thoroughly to combine. Add the remaining water as you see fit (use less for a thicker tagine, more for a slightly runnier one). Pop the lid on and cook for 20 or so minutes on a low-medium heat. Stir intermittently to prevent burning.
- After the 20 minutes, remove the lid and continue cooking until you have reached your desired consistency and the vegetables are all soft. Serve with a grain, yoghurt and the coriander leaves.
Notes
- Ensure all the vegetables (in particular, the potatoes) are chopped into SMALL bite sized pieces that are roughly even in size. If you have big random chunks of potato, you might be in for a raw potato surprise.
- You can also use my low FODMAP Nomato sauce recipe to replace some or all of the tinned tomato. One batch of Nomato sauce makes approximately 1.2kg, which is equivalent to 3 x 400g cans of tinned tomato.
- Monash has recently (as of May 2024) updated the entry for smoked paprika on their app. Smoked paprika contains moderate amounts of fructose in 5g serves, which is approximately 2 1/2 teaspoons. Use regular paprika if you have fructose concerns, as the tagine already uses fructose containing ingredients. You can also simply omit the paprika altogether.
Tried this recipe?Let us know how it was!