Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)

Posted on Updated on


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.

Asian inspired ratatouille (low FODMAP, vegan, gluten free)

 

Recipe is as follows. A FODMAPs check list is attached.

(Serve 2 as a low FODMAP recipe)

Ingredients

  • 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

Method

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.

Capture 3

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:

  • Coriander seeds – 1 tsp
  • Cinnamon – 1 tsp
  • Cumin – 1 tsp
  • Black pepper – 1 tsp
  • Clove – 1  tsp
  • Cardamom – 1 tsp

 

n/a
Chili powder ½ tsp 1 tsp 0.5
Cooking oil 1 tbsp. 1 tbsp. 1

Data last updated on 30 June 2017

2 thoughts on “Asian spiced ratatouille with potato, eggplant, capsicum, zucchini and coriander (low FODMAP, vegan, gluten free)

    lowfodmapandveg said:
    July 8, 2017 at 8:03 pm

    This looks fantastic! Such detailed info about FODMAP content, amazing!!

    Like

      DelishHomeCook responded:
      July 8, 2017 at 8:21 pm

      Thanks Rosie. I hope Monash University doesn’t mind me posting their information 🙂 I keep track of the FODMAPs on an excel spreadsheet in the background anyway, thought I’d post the information to be helpful.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s