Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)
A few years ago, I received a free pack of gardening fennel seeds with a random purchase. This year I finally got around to spray the seeds onto the veggie patch. To my surprise, they were seeding. Inspired, I went down to the supermarket and bought a fennel bulb to cook a meal.
It was a simple meal – I diced some potato, carrot and fennel, then saute the vegetables with a little turmeric and sesame oil. I added some fresh coriander and sesame seeds at the end. Quite satisfying as a mid-winter meal.
(Serves 2 as a low FODMAP recipe)
- 2 medium size potatoes, approx 300-400 g, peeled and diced ^
- 1 medium size carrot, approx 150 g, peeled and diced ^
- 100g fennel bulb, diced
- 10g coriander, sliced
- 1 tsp toasted sesame seeds
- 2 tsp sesame oil
- 1/4 tsp turmeric powder
- some cooking oil
- salt to taste
- a little (say 1/2 tsp) sugar
Cook diced potato and carrot pieces in microwave with a little water, covered, approximately 3-4 minutes; the vegetables should be just cooked (not over cooked).
Bring some cooking oil to hot temperature in a frying pan, saute the fennel briefly with a little (say 1/4 tsp) sugar; the sugar will help the fennel to brown; transfer the fennel to a plate.
Bring some cooking oil to hot temperature in a frying pan, saute the potato and carrot pieces with a little sugar (say 1/4 tsp) briefly, add turmeric, toss; add fennel and sesame oil, toss; season with salt, toss; remove from heat.
Toss in coriander and sesame seed. Transfer to a plate and ready to serve.
FODMAPs check list
|Ingredients||Quantity used in this recipe||Monash University recommended serving size||Implied serving|
|Potato||2 medium, approx 300-400 g||122g (no FODMAPs)||n/a|
|Carrot||1 medium, approx 150 g||61 g (no FODMAPs)||n/a|
|Fennel bulb||100g||49 g||2|
|Coriander, fresh||10 g||16 g||1|
|Sesame seeds||1 tsp||1 tbsp.||0.3|
|Sesame oil||2 tsp||1 tbsp.||0.7|
|Turmeric||¼ tsp||1 tsp||0.3|
|Sugar||½ tsp||1 tbsp.||0.2|
|Chili powder||½ tsp||1 tsp||0.5|
|Cooking oil||1 tbsp.||1 tbsp.||1|
Data last updated on 30 June 2017