No Onion No Garlic Recipes

Dinner

Low FODMAP Vegan Burger Patties

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Low FODMAP Vegan Patties to make your burgers more healthy and nutrient-rich!

Low FODMAP Vegan Burger Patties
These flavor-packed Low FODMAP Vegan Patties are perfect option for those on a strict-vegan diet! No dairy no eggs but incredibly delicious with a great texture! You just have to add some low FODMAP veggies, some leftover stale bread or rice for binding and ofcourse
Low FODMAP Spice Mix (Chili Seasoning Mix) to make it more tasty.
Low FODMAP Vegan Burger Patties

Low FODMAP Vegan Burger Patties

These flavorful and nutrient-packed burger patties are extremely satisfying. A great way to satisfy your cravings for something hot & spicy!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course dinner
Cuisine American
Servings 10 people
Calories 177 kcal

Ingredients
  

  • 1 cup cooked rice
  • 3/4 cup lentils, canned
  • 1/2 cup carrots, grated
  • 1.5 cups fresh bread crumbs
  • 1 cup canned mushrooms, oyster only
  • 1/2 cup fresh parsley, chopped
  • 1/8 cup ground raw sunflower seeds
  • 1 tbsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • Kosher salt to taste
  • Olive oil, as required
  • gluten free burger buns, lettuce leaves and sliced tomatoes, for serving

Instructions
 

  • Preheat the oven to 300°F. In a large mixing bowl, combine the veggies, ground sunflower seeds, lentils, cooked rice, bread crumbs, Kosher salt and Low FODMAP Spice Mix (Chili Seasoning Mix). Using your hands, work the ingredients together. Set the mixture aside for 10 minutes. 
  • Make the desired shape of the burger patties and line them on a baking tray, oiled with some olive oil. Place the tray in the oven and bake the patties for at least 20-30 minutes, or until golden brown.
  • Once done, remove the baking tray and serve the patties with burger buns, lettuce leaves, and tomatoes. Enjoy!

Nutrition

Calories: 177kcalCarbohydrates: 14gProtein: 16gFat: 10gFiber: 7g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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Low FODMAP Veggies & Quinoa Salad

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Prepare this Low FODMAP Veggies & Quinoa Salad, packed with IBS-friendly protein that won’t leave you hungry!

Low FODMAP Veggies & Quinoa Salad
This hearty protein-packed quinoa salad will keep you fueled for a long time. Light & fluffy texture of quinoa makes a perfect combo with crunchy arugula leaves and the pine nuts! you can serve this salad as an appetizer that will give a great start to your meal!

Low FODMAP Veggies And Quinoa Salad

This Low FODMAP salad is the best option for those who want to add more nutrition to their diet!
Print Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course dinner
Cuisine Mediterranean
Servings 6 people
Calories 271 kcal

Ingredients
  

Instructions
 

  • In a large bowl, mix together the ingredients including cucumber, tomatoes, kale, arugula leaves, quinoa, and pine nuts.
  • Add Low FODMAP Certified Salad Dressing (Original Grapefruit) and garlic-infused oil, and toss with all the ingredients.
  • Serve and enjoy!

Nutrition

Calories: 271kcalCarbohydrates: 35gProtein: 9.2gFat: 11gSodium: 728mgFiber: 8.6g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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Low FODMAP Vegan Lasagna

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Make this Low FODMAP Vegan Lasagna for a hearty meal to enjoy with your family!

Low FODMAP Vegetarian Lasagna
Satisfy your hunger with this Low FODMAP Vegan Lasagna Recipe! Silken tofu, sprinkled with cheesy tasting nutritional yeast, makes an appetizing vegan substitute for Parmesan and Ricotta cheese. Add Low FODMAP Certified Spice Mix (Tuscan Herb) that has all kinds of herbs & spices to make mouth-watering lasagna.

Low FODMAP Vegan Lasagna

Whole wheat noodles with a lot of veggies make a healthy combination together for dinner or lunch!
Print Recipe
Prep Time 35 minutes
Cook Time 1 hour
Total Time 1 hour 35 minutes
Course dinner, lunch
Cuisine Italian
Servings 6 people
Calories 324 kcal

Ingredients
  

  • 8 oz whole-wheat lasagna noodles
  • 4 tbsps garlic infused oil
  • 4 medium courgettes, chopped
  • 1 large eggplant, diced
  • 1 large red bell pepper, thinly sliced
  • 4 cups tomatoes, chopped
  • 1.5 tbsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1 (16 oz package) crumbled and patted dry silken tofu
  • 2 tbsps. nutritional yeast
  • fresh basil, for garnish
  • 10 oz mushrooms, oyster

Instructions
 

  • 1. Preheat the oven to 400°F. Grease a 9-by13-inch baking dish using garlic infused oil.
  •  Pour the water in a large pot and bring it to boil. Add noodles and cook as per the directions that are given on the package. Drain.
  • Pour 2 tbsps. oil in a large skillet and allow it to simmer over medium heat. Add mushrooms; cook, by constant stirring for about 7-9 minutes until softened.
  •  Add, Low FODMAP Certified Spice Mix (Tuscan Herb) and allow them to simmer.
  • In a small bowl, stir nutritional yeast, tofu and the remaining 1 tbsp. oil together.
  •  Pour and spread over 1 cup of tomato sauce in the prepared baking dish. Top it with ¼ of the noodles followed by 1 cup sauce.  Add ¼ of the tofu and yeast mixture over the top. Repeat the same procedure by making 3 more layers with the remaining sauce, tofu mixture, and the noodles.
  • Serve and enjoy!
  • Cover it with foil and allow it to bake for 30-40 mins until bubbles start appearing around the edges of the dish. bubbling around the edges. Take out the baking dish and allow it to stand for 10 minutes.

Nutrition

Calories: 324kcalCarbohydrates: 42gProtein: 15gFat: 11gFiber: 8g
Keyword fodmap vegan recipe, fodmap vegeterian recipe
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Low FODMAP Vegan Walnut Salad

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Prepare this Low FODMAP Vegan Walnut Salad as an appetizer for dinner or you can also serve this as a side dish with a burger or curry!

Low FODMAP Vegan Walnut Salad

This Low FODMAP Nutritious Fruit & Walnut Salad will make your dinner more healthy by adding more fiber to your diet! Easy & tasty Walnut Salad made with Low FODMAP Certified Salad Dressing (Original Grapefruit)
Home » Dinner » Low FODMAP Vegan Walnut Salad Low FODMAP Vegan Walnut Salad

Low FODMAP Vegan Walnut Salad

Try this Low FODMAP walnut salad to add more fiber to your diet!
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Appetizer, dinner
Cuisine American
Servings 2 people
Calories 285 kcal

Ingredients
  

Instructions
 

  • In a large bowl, mix together lettuce, whole-wheat pasta, walnut halves, tomatoes, cucumber and cabbage.
  • Add freshly ground black pepper and Low FODMAP Certified Salad Dressing (Original Grapefruit). Toss all the ingredients together with the black pepper and salad dressing until well-combined.
  • Serve as an appetizer or as a side dish with a grilled chicken or beef steak. Enjoy!

Nutrition

Calories: 285kcalCarbohydrates: 22gProtein: 5gFat: 15gCholesterol: 5mgSodium: 60mgFiber: 2g
Keyword fodmap vegan recipe, vegetarian low fodmap recipe
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Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe

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Serve these Low FODMAP Veggies Fried Rice with seasoned yoghurt, that will add more flavor to your meal!


Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe

Veggies-packed rice loaded with a variety of nutrients! Drizzle them with some
Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP to make the rice more flavorsome. This recipe requires only a few ingredients, ready in less than an hour!
Low FODMAP Veggies Fried Rice | No Onion No Garlic recipe

Low FODMAP Veggie Fried Rice

A perfect vegan recipe, loaded with veggies and ready in less than 30 minutes!
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Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course dinner, lunch
Cuisine Asian
Servings 4 people
Calories 163 kcal

Ingredients
  

  • 3 tbsps sesame oil
  • 2 tbsps spring onion, diced (green part only)
  • 1/2 cup carrots, diced
  • 1/2 cup red pepper, diced
  • 2 large eggs
  • 3 tbsps Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP
  • 1 tsp black pepper, (if desired)
  • 4 cups cooked brown rice
  • 1/2 lime, juice only
  • 1/8 cup cilantro & basil, for garnish

Instructions
 

  • Heat sesame oil in a large skillet over medium heat. Saute green part of the spring onion for at least 2 minutes.
  • Add in the veggies and saute for about 4-5 minutes, until tender.
  • Crack in both the eggs and continue to stir until the mixture starts to scramble. Add the brown rice and Kikkoman Gluten Free Tamari Soy Sauce (10oz) – Low FODMAP to the pan and stir. Reduce the heat, cover and cook for about 3-4 minutes.
  • Turn off the heat and squeeze lime juice and top with cilantro and basil. Serve and enjoy!

Nutrition

Calories: 163kcalCarbohydrates: 31gProtein: 4.7gFat: 2.3gSaturated Fat: 0.5gSodium: 396mgFiber: 7g
Keyword fodmapexperts, noonionnogarlicrecipes – no onion no garlic recipe, onion free recipe, garlic free recipe, the fodmapper
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Low FODMAP Instant Pot Beef & Vegetable Stew |No Onion No Garlic Recipe

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Low FODMAP Instant Pot Beef & Vegetable Stew, a hearty meal that you will love to have for the dinner!

Low FODMAP Instant Pot Beef & Vegetable Stew

Add Gluten Free Organic Asafoetida/Asafetida (Hing) powder into Low FODMAP Instant Pot Beef & Vegetable Stew. This will create an aroma, that you will not get in any other food. This is a perfect recipe for a heartwarming family dinner, ready in just an hour!
Low FODMAP Instant Pot Beef & Vegetable Stew

Low FODMAP Instant Pot Beef & Vegetable Stew

Prepare this hot & tempting beef stew with vegetables for a heartwarming dinner at home! Enjoy it with brown rice or a whole wheat flatbread!
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course dinner
Cuisine American
Servings 6 people
Calories 230 kcal

Ingredients
  

Instructions
 

  • In the instant pot, add garlic oil and Gluten Free Organic Asafoetida/Asafetida (Hing) powder and sauté for about 2 minutes. Add beef and cook for about 3 minutes until brown. Add Low FODMAP Certified Curry Sauce, canned tomatoes, bay leaves and potatoes. Stir and add a little water. Close the lid of the pot, set the pressure vent to sealing and then press stew for 30 minutes.
  • When it displays off, stew is ready. Garnish with chopped fresh parsley.
  • Serve with brown rice or flatbread. Enjoy!

Nutrition

Calories: 230kcalCarbohydrates: 17gProtein: 12.5gFat: 12.5gSaturated Fat: 2.3gCholesterol: 28mgSodium: 780mgFiber: 2g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Quiche | No Onion No Garlic Recipe

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Enjoy this incredibly delicious Low FODMAP Vegan Quiche with your family!

Low FODMAP Vegan Quiche

This Quiche has a crisp pie-crust, topped with veggies and seasoned with Low FODMAP Spice Mix (Cajun/Creole Seasoning). These easy yet healthy meals are great to serve for a family gathering on Saturday night! Moreover, your kids will also love it. Don’t forget to give this recipe a try!
Low FODMAP Vegan Quiche

Low FODMAP Vegan Quiche

This tasty, healthy and super easy recipe is a perfect meal to be prepared for a family dinner on weekends!
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course dinner
Cuisine French
Servings 6 people
Calories 221 kcal

Ingredients
  

  • 1 small gluten-free pie crust, unbaked
  • 3 flax eggs (3 tbsp. flaxseeds in 6 tbsp. water
  • 2 tsps Low FODMAP Spice Mix (Cajun/Creole Seasoning)
  • 1 cup almond milk
  • 1/2 cup roasted red pepper, chopped
  • 1/4 cup fresh spinach, chopped
  • 1 cup Vegan Gourmet Cheddar Cheese, shredded

Instructions
 

  • Preheat the oven to 350°F.
  • Microwave the spinach on high for a minute or two, until wilted.
  • In a medium bowl, mix together the eggs, almond milk, and Low FODMAP Spice Mix (Cajun/Creole Seasoning).
  • Spread the spinach and roasted pepper at the bottom of the pie crust. Top the veggies with some vegan cheese. Pour the flax egg mixture over it and gently press the veggies down so that they remain submerged in the egg mixture.
  • Bake for at least 50-60 minutes, or until completely set.
  • Serve and enjoy!

Nutrition

Calories: 221kcalCarbohydrates: 7gProtein: 12gFat: 16gSaturated Fat: 0.9gCholesterol: 11.7mgSodium: 414mgFiber: 5g
Keyword fodmapexperts, noonionnogarlicrecipes – no onion no garlic recipe, onion free recipe, garlic free recipe, the fodmapper
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Low FODMAP Tasty & Juicy Pan-fried Steak| No Onion No Garlic Recipe

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Prepare this tasty & juicy Low FODMAP Tasty & Juicy Pan-fried Steak for lunch in less than 30 minutes!

Print Recipe Low FODMAP Tasty & Juicy Pan-fried Steak

Serve this hot & sizzling Low FODMAP pan-fried steak, rubbed with
Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), with a side salad made with
Low FODMAP Certified Salad Dressing (Original Grapefruit). You can also pair the steak with a simple mint yogurt sauce to make it more flavorsome.
Print Recipe Low FODMAP Tasty & Juicy Pan-fried Steak

Low FODMAP Tasty & Juicy Pan-fried Steak

This sizzling and juicy steak is a perfect option for a fabulous lunch. A hint of lemon in the steak gives an additional taste to it. Don’t forget to serve it with a side salad!
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Prep Time 5 minutes
Cook Time 20 minutes
Marinating time 15 minutes
Total Time 25 minutes
Course lunch, Main Course
Cuisine American
Servings 1 person
Calories 215 kcal

Ingredients
  

For the steak

For the side salad

Instructions
 

For steak

  • Marinade the steak with Low FODMAP Certified Spice Mix (BBQ Seasoning Rub) and lime juice for about 15 minutes.
  • Heat a medium frying pan over medium heat and add butter. Gently shake the pan for evenly coating it with the butter.
  • Add the steak and cook it for about 4 minutes per each side.
  • Once done, transfer it on to the serving plate. Serve with the side salad.

For side salad

  • While the steak is cooking, prepare the veggies for the salad by washing and cutting them.
  • Add them into a small bowl and add Low FODMAP Certified Salad Dressing (Original Grapefruit). Toss the ingredients well with Low FODMAP Certified Salad Dressing (Original Grapefruit) until well combined.
  • Serve with the steak. Enjoy!

Nutrition

Calories: 215kcalProtein: 20gFat: 15gSaturated Fat: 6gMonounsaturated Fat: 7gSodium: 100mg
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Vegan Arugula Soup Recipe

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Looking for low FODMAP vegan soup recipes?

Low FODMAP Vegan Arugula Soup Recipe

A delicious arugula soup for vegetarians & vegans! This low FODMAP vegan soup recipe is simple, rustic, healthy and flavorful.

Perfect addition to your low FODMAP soup recipes collection!

Low FODMAP Vegan Arugula Soup Recipe

Simple and scrumptious, this Low FODMAP Vegan Soup recipe is on its own! 
Print Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Cooling time 15 minutes
Total Time 20 minutes
Course Soup
Cuisine American
Servings 6
Calories 53 kcal

Ingredients
  

Instructions
 

  • Rinse arugula and set aside.
  • In a pot, heat 2 tablespoons of low FODMAP garlic oil over medium heat.
  • Add Casa de Sante Tuscan Herb Seasoning and saute for 30 seconds, stirring frequently.
  • Add potatoes, low FODMAP vegetable broth, water, and salt to taste. Cook partially covered for about 10 minutes until the potato cubes are easily pierced with a fork.
  • Add arugula, stirring until the arugula wilts. Pour soup into a blender and puree.
  • Serve with a splash of coconut milk (optional)

Nutrition

Calories: 53kcalCarbohydrates: 10gProtein: 2gSodium: 17mgPotassium: 425mgFiber: 2gVitamin A: 675IUVitamin C: 12.9mgCalcium: 68mgIron: 3mg
Keyword Fodmap Vegan Soup Recipe, low FODMAP recipe, low FODMAP soup recipes, Low FODMAP Vegan Arugula Soup Recipe
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Low FODMAP Kid Friendly Taco Spaghetti Recipe

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Have a craving for pasta? Look no further than this kid friendly low FODMAP Taco Spaghetti recipe. This is one of our favorite kid friendly low FODMAP recipes!

This is what happens when you combine spaghetti with all of your favorite taco flavors! The best darn weeknight meal ever, that’s what.

Low FODMAP Kid Friendly Taco Spaghetti Recipe

Low FODMAP Kid Friendly Taco Spaghetti Recipe

One of our favorite low FODMAP recipes— our low FODMAP Taco Spaghetti Recipe. This is what happens when you combine spaghetti with all of your favorite taco flavors! The best darn weeknight meal ever, that’s what. 
Print Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 4
Calories 439 kcal

Ingredients
  

Instructions
 

  • Cook spaghetti according to package directions till firm. Preheat oven to 350°.
  • In a pot, sauté ground meat & Casa de Sante low FODMAP taco seasoning over medium heat approximately 7 minutes, until no longer pink. Stir in water and bring to a boil. Reduce heat and simmer, uncovered for 5 minutes, stirring.
  • Add tomatoes, cheese and Casa de Sante low FDOMAP salsa to ground meat. Drain spaghetti; add to vegan ground meat mixture and toss to combine.
  • Add drained spaghetti to ground meat mixture and stir to mix.
  • Transfer the ground meat and spaghetti mixture to a greased baking dish. Cover with foil and bake at 350 for 20 minutes. When done, let rest for 5 minutes before serving.

Nutrition

Calories: 439kcalCarbohydrates: 47gProtein: 24gFat: 16gSaturated Fat: 7gCholesterol: 60mgSodium: 927mgFiber: 4gSugar: 2g
Keyword low FODMAP recipe, low FODMAP taco seasoning
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Low FODMAP Kid Recipe: Cajun Meat Loaf

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This low FODMAP kid friendly meat loaf recipe will be the easiest and most gut-friendly meatloaf that you’ll ever make! Perfect addition to your low FODMAP recipes collection!

Low FODMAP Kid Recipe Cajun Meat Loaf

Low FODMAP Kid Friendly Cajun Meat Loaf Recipe

An easy and kid friendly Low FODMAP meatloaf recipe your kids will love.  This is the easiest and most gut-friendly meatloaf that you’ll ever have!
Print Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 1 hour 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 5
Calories 181 kcal

Ingredients
  

Instructions
 

  • Preheat oven to 375°F. Mix all ingredients including Casa de Sante Cajun/Creole Seasoning by hand in large bowl until mixed thoroughly.
  • Place meat mixture in a greased baking pan or loaf pan.
  • Bake 35 minutes or until cooked through.

Nutrition

Calories: 181kcalCarbohydrates: 5gProtein: 20gFat: 9gCholesterol: 99mgSodium: 383mg
Keyword low fodmap kid friendly meat loaf recipe
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