Low FODMAP caramelised onion
Vegan, gluten free *Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.This recipe assumes you are using pickled onions without any high FODMAP ingredients added or any bold ingredients that might change the flavour profile.
Ingredients
- 180-240g g pickled onion (see notes)
- 20-40ml (1 - 2 tablespoons)* oil of your choice (you can also use butter)
- 20-30ml (1 1 1/2 tablespoons)* maple syrup
- 250ml-375ml (1 - 1 1/2 cups)* water
- Fine salt, to taste
Instructions
- Rinse your pickled onions to remove any excess vinegar. Pat dry.
- Heat your oil in a saucepan over a medium heat. Once shimmering, add the pickled onion and a small pinch of salt and stir to coat the onion in the oil.
- Once the onion starts to get a little bit of colour, add 20ml (1 Australian tablespoon or 4 teaspoons elsewhere) of maple syrup and turn the heat down.
- Add a splash of water whenever necessary - this is critical for soft and creamy caramelised onions. I keep my measured water out by the stove and add a splash any time they are looking dry. You don't have to use it all, but have it on hand.
- Continue to cook for about 20-30 minutes or until your onions are golden brown. Add the remaining maple syrup and stir until glossy and soft. Season to your tastes.
- Because this makes a small batch, I doubt there will be leftovers. If there are, store them in an airtight container in the fridge and use within a few days.
- Each serve is about 1 Australian tablespoon (4 teaspoons elsewhere). Small, but still delicious. If Monash ever updates the entry with a higher threshold, I will change the recipe in a flash.
Notes
- As mentioned in the post, Monash has large pickled onions listed as low FODMAP in 60g per serve. They specify that small pickled onions (cocktail onions) have no low FODMAP threshold.
- In serves exceeding 85g, pickled onion contains moderate amounts of fructans.
- Prior to the update, Monash had 45g listed as a low FODMAP threshold. This is why the recipe originally uses 180g pickled onion. Now that the threshold is 60g, you can use up to 240g pickled onion. Keep in mind not to serve it with other high fructan ingredients.
- Monash have also not yet specified if quick pickles have a low FODMAP threshold, but in the meantime they are not suitable for this recipe. Store bought or homemade refrigerator pickles are used here.
- If you are using store bought pickled onion, make sure it doesn't contain any high FODMAP ingredients or any bold flavours that will disguise your onion. My recipe for pickled onion can be found here.
- It can be tricky to only eat one serve of these, but try to resist if you know it will cause you issues!
- Each serve once caramelised is small - about 1+ Australian tablespoon (4-5 teaspoons elsewhere). The perfect quantity to top a burger or to use in a recipe for flavour. I will be posting plenty of caramelised pickled onion recipes soon.
- I have made a batch where I weighed the onions straight from the container and one where I thoroughly squeezed out the excess liquid before weighing. I suspect the latter is cheating on the FODMAP principle, but it's open to your tolerances. In the batch where I squeezed them before weighed (and then used approximately 375ml water during cooking) I got 110g of caramelised onion.
Tried this recipe?Let us know how it was!