Asian inspired carrot, pumpkin and kumquat dip (low FODMAP, gluten free, vegan)

Pumpkin, carrot and kumquat dip, with lemongrss, ginger, and coconut milk (FODMAP friendly)


(Serves 3 as a FODMAP recipe)

  • 150g carrot, skin peeled & diced
  • 150g Jap pumpkin, skin peeled & diced
  • 150g capsicum, cleaned & sliced into thick strips
  • 1-2 kumquat, approximately 30g, remove seeds. retain peel and flesh, roughly diced
  • 2g coriander, finely chopped
  • 1g ginger, finely graded
  • 3g lemongrass, inner green part only, finely grated
  • 1/2 tsp ground cumin
  • 3 tbsp. organic coconut milk (from can)
  • a pinch of black pepper
  • salt to taste
Fresh lemongrass sticks
Fresh lemongrass sticks
Lemongrass stalk - inner white part
Lemongrass – inner white part


  • Steam the carrot & pumpkin until tender
  • Under a hot grill, grill the capsicum strips skin side up, until the skin blacken; remove the skin
  • In a food processor, blend all ingredients briefly to make the dip
  • Serve the dip with plain rice crackers.


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