Low FODMAP quinoa bake
Low FODMAP, nut free, gluten free, vegan optionServes 4-6 people*Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.UPDATE: 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.
Equipment
- 31cm length X 23cm width X 5cm height baking dish
- (12.2inch length X 9inch width X2inch height)
Ingredients
For the spices:
- 4 teaspoons regular or smoked paprika (see notes)
- 4 teaspoons dried oregano
- 4 teaspoons cumin powder
- 1 teaspoon fine salt
- Pepper to your tastes
- Chilli flakes (1 teaspoon per serve max) to your tastes (see notes)
For the bake:
- 125 g (3/4 cup)* white quinoa, thoroughly rinsed (see notes)
- 750 ml (3 cups)* water or low FODMAP stock (see notes)
- 60 ml (1/4 cup)* oil
- 2-3 limes around (80ml or 1/3 cup)* lemon juice and skins
- 1 bunch coriander roots and stems, washed and chopped
- 1/2 bunch spring onion greens washed and chopped
- 2-3 potatoes
- 500g Japanese pumpkin chopped
- 1/2 red capsicum/red pepper
- 1 X 400g can chickpeas drained (approximately 240g chickpeas once drained) see notes
To finish:
- 200 g feta
Instructions
- Preheat the oven to 200-220C/392-428F.
- Mix the spices together in a small bowl and adjust to your taste. Set aside.
- In the baking dish, combine the water, oil lime juice and spices. Whisk to combine. Add the remaining ingredients and use your hands to gently coat all of the ingredients in the liquid.
- Place the baking dish on an oven tray to catch any drips and bake for 1 hour.
- After 1 hour, the vegetables should be golden, the quinoa cooked through and the liquid evaporated.
- Remove from the oven and fluff the quinoa gently with a fork. Serve with feta or as is.
Notes
- 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. I recommend either using half regular and half smoked paprika or all regular paprika and some liquid smoke, if you have it.
- I love canned chickpeas in this bake, as they are sturdy and hold up to being stirred and baked. Canned chickpeas are low FODMAP in 42g per serving. A 400g can of chickpeas is approximately 240g net weight here in Australia. That means that the chickpeas need to be divided into six serves to remain low FODMAP.
- I like to serve this bake with a salad or side to make it serve 6. Otherwise, you can simply use 160g chickpeas to make the bake low FODMAP for four serves, or use shredded tofu instead.
- See the body of the post for remaining FODMAP notes.
- Different chilli varieties have different FODMAP contents. Regular chilli flakes here in Australia are a good bet - they become moderate for fructose 13g or 1 1/2 tablespoons per meal, which is quite a high number compared to other varieties.
- You can find my Low FODMAP vegetable stock recipe here.
Tried this recipe?Let us know how it was!