Low FODMAP Meal Ideas

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a bowl filled with food sitting on top of a metal tray next to a glass of wine

HEADY SPICED RICE & LENTILS BOWL

One of our favourite meals on cool Spring evening is this wonderfully spiced bowl of goodness. It’s a great balance between the meaty, savoury flavours of the lentils and chewy fried rice, fragrant spice and the comfy sweetness of butternut squash. Most importantly it’s filling and satisfying, even for our most carnivorous friends.

a white bowl filled with food on top of a marble counter next to a green leafy plant

Creamy Vegan Béchamel (White) Sauce

As one of the French cuisine’s ‘Mother Sauces’, the humble béchamel or ‘white sauce’ faces uphill battles when it comes to vegan or allergen-free cooking. Typically make from cow’s milk, butter and wheat flour, it sets off a few alarm bells for friends and family with food intolerances. For our plant-based version, we’re using some alternative ingredients that make for a super easy and wonderfully creamy sauce, here prepared with a heady bit of spice and served with shiitake mushrooms ...

a blue plate topped with pasta and veggies next to a bowl of oranges

Tangy Gooseberry & Mustard Pasta

Sometimes brilliant flavour harmonies appear in totally unexpected combinations of ingredients. And so it was with a tub of fresh gooseberries in the fridge, that we came up with this surprisingly exotic and moreish pasta dish. There’s a nice kick from the mustard, a slightly tart sweetness from the berries, and a deeply satisfying basil undertone. We dare you to try it!

a white bowl filled with spaghetti and sauce on top of a marble countertop next to a green leafy garnish

Umami napoletana

Knowing how to cook up a few simple sauces in a flash is a real super power in the kitchen! After all, the perfect sauce can turn any ingredient into a gourmet meal. We’ve selected our three favourite staples: tomato sauce, green pesto and creamy béchamel, with super quick fixes for whipping up each on in no time. Let’s start with a Napoletana-style tomato sauce that’s absolutely packed with satisfying umami flavours.

a blue bowl filled with pasta and sauce on top of a wooden cutting board next to silverware

Butternut & Thyme Noodles

This is a truly with melt-in-your-mouth noodle experience, made oh so fancy with curly butternut chips.

a white bowl filled with rice and vegetables next to two blue bowls on a wooden cutting board

Greek Fried Rice

This is definitely a quick & easy weeknight recipe, one that is guaranteed to induce feelings of summer and memories of warm beach days... Just perfect served with a crisp white wine or a cheeky shot of Ouzo!

a white bowl filled with rice and red peppers on top of a blue tablecloth

Sweet & Sour Tofu Rice Bowl

Tangy Chinese sweet & sour sauce is a particular craving we get from time to time. This is our lighter take on this distinctive flavour in a quick and easy rice bowl with chewy tofu chunks.

a bowl of soup on a cutting board next to some lemons and garlic sticks

Super Supper Soup

Every now and again one of those days strike. You know what we’re on about… The kind of cold, hard, long day that can only be soothed by a prize bowl of delicious, comforting, umami-packed, creamy soup. It warms you up, fills you up, and lifts your spirits right from the first spoonful.

a white bowl filled with pasta and sauce on top of a marble table next to a fork

Delicious vegan green pesto

Pesto could just as well be called ‘culinary magic’. It’s super versatile, super easy to make and always absolutely delicious. Here’s a recipe that is quick to prepare and packs a green veggie punch.

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