Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

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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.

Saute potato, carrot and fennel, with coriander, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

(Serves 2 as a low FODMAP recipe)

Ingredients

  • 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

Method

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.

Capture 4

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

 

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3 thoughts on “Saute potato, carrot and fennel, with coriander, turmeric, sesame oil and sesame seeds (low FODMAP, vegan, gluten free)

    Luis Perrone said:
    June 30, 2017 at 1:03 pm

    Very good all this recipes.
    Your blog is excellent to keep in mind.

    Liked by 1 person

      DelishHomeCook responded:
      July 1, 2017 at 10:36 pm

      Thank you so much for the Likes & encouragement. Just some simple home cooking 🙂

      Liked by 1 person

    lowfodmapandveg said:
    July 2, 2017 at 4:56 pm

    Looks great, can’t wait to try this mix. Simple, real food!

    Liked by 1 person

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