Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)
At work, we share a floor with a team of accounting staff. Among them is Garnesh, a vegetarian with an Indian background. Every time I saw him having lunch at the kitchen, I quizzed him about his lovely meals. Today I tried out one of his recipes. To avoid the vegetables being too mushy, I baked the vegetables in the oven like a ratatouille, rather than using a cook top. It was delicious.
Recipe is as follows. A FODMAPs check list is attached.
(Serve 2 as a low FODMAP recipe)
- 1/4 eggplant, approx 80 g, diced
- 1/2 zucchini, approx 100g, diced
- 1 small capsicum, approx 150g, diced
- 2 potatoes, approx. 300g, diced
- 10g coriander, chopped
- 1/2 tsp turmeric powder
- 1/2 tsp cumin powder
- seeds from 1 cardamom pod
- 1 tsp garam masala powder
- 1/2 tsp chili powder (optional)
- 1/2 tsp salt (or to taste)
- cooking oil
Heat up some cooking oil in a frying pan, add vegetables; toss to coat the vegetables in oil and brown the vegetables slightly; add spices; toss to coat; cook briefly (1-2 minutes).
Transfer the vegetables to a casserole dish with a tight lid – the tight lid will preserve the moisture from the vegetables during cooking; Cook in oven at 180c (360f) for 1 hour.
Serve warm with boiled rice.
FODMAPs check list
|Ingredients||Quantity used in this recipe||Monash University recommended serving size||Implied serving|
|¼ eggplant||80 g||41 g||2|
|½ zucchini||100 g||66 g||2|
|1 small capsicum||150 g||52g – FODMAPs were not detected in this food. Eat freely and according to appetite. However, bell peppers also contains capsaicin, a natural ingredients which gives its spicy flavor and can trigger heartburn and abdominal pain in some individuals with IBS. Limited intake if IBS symptoms occur after ingestion of spicy foods.||n/a|
|2 potatoes||300g||122g (no FODMAPs)||n/a|
|Coriander, fresh||10 g||16 g||1|
|Turmeric||½ tsp||1 tsp||0.5|
|Cumin powder||½ tsp||1 tsp||0.5|
|Seeds from 1 cardamom pod||1 pod||1 tsp||0.1|
|Garam masala powder||1 tsp
The powder I used was made of coriander seeds, cinnamon, cumin, black pepper, clove and cardamom.
Please check ingredients of your garam masala powder before using.
|Although Monash App does not mention garam masala, it was used in recipes on the Monash blog.
For spices in my garam masala, Monash recommended the following quantity per serving:
|Chili powder||½ tsp||1 tsp||0.5|
|Cooking oil||1 tbsp.||1 tbsp.||1|
Data last updated on 30 June 2017