Low FODMAP garlic green beans
Vegan, gluten freeRecipe is in Australian teaspoons but it doesn't change the measures in this instance.
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 below recipe 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.
- Place the drained beans on a clean, dry tea towel to remove excess liquid. This will minimise them spitting oil as they hit the hot pan in a minute.
- 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 2-3 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 below) 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 pickled 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 29g serves. You can find my recipe for pickled garlic 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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