Is Eggplant Low FODMAP?

Eggplant, or aubergine as it is known in the United Kingdom, is a member of the nightshade family and is related to tomatoes and potatoes. It is commonly regarded as a vegetable, but it is actually a fruit. Because botanically speaking, that is what it is, some people think of it as a berry. Is eggplant low in FODMAP? It does not matter how you choose to classify it; nevertheless, eggplant is low in FODMAPs.

Eggplant is low in FODMAP. In a single cup, eggplant is low in FODMAP according to Monash University. It is medium FODMAP in 2 and a half cups, according to FODMAP Friendly. It was tested as low FODMAP in 75-gram servings by FODMAP Friendly. Low-FODMAP eggplant dip may be found in a serving of 2 tablespoons.

Low FODMAP Eggplant Dip By Another Name

You may find recipes for ganoush (or ghanouj or ghanoush), smoky eggplant dip, moutabal or (moutabel), or eggplant dip roasted, and they may be identical to ours – or different! According to some sources, moutabel should never be made with tahini, yet there are numerous versions that do include it.

It does not matter, because our Low FODMAP Eggplant Dip is made of roasted eggplant, lemon juice, a very small tinch tahini, and garlic-infused oil. Do not forget the salt; it is crucial.

How To The Roast Eggplant

Place the eggplant on a grill or directly in the ashes of a wood fire. If you are grilling, use it to roast the entire eggplant. You may even nestle the eggplant in amongst the coals.

Your dish will also work if you are operating inside your oven. Use a high temperature and roast until wrinkled and soft, usually between 45 minutes and 1 hour.

Is Eggplant Low In FODMAP

The star of our Low FODMAP Eggplant Dip is eggplant! Are you wondering if eggplant is low in FODMAP?

Eggplant (also known as aubergine) has been lab-tested by both Monash University and FODMAP Friendly and has been found to be low in FODMAPs in 1 cup (75 g) servings.

Monash University informs us that eggplant becomes very close to moderate for FODMAPs at 2.5 cups (182 g) and High for FODMAPs at 4.0 cups (260 g). According to Monash, eggplant contains sorbitol. It is gluten-free, low-carbohydrate, high in potassium, and contains fructans and a little GOS, according to FODMAP Friendly.

Eggplant Recipes

Eggplant may be cooked in a variety of ways, as it is quite adaptable. It can be used as the centerpiece of a full dinner or as a side dish.

Eggplant Wedges

Eggplant wedges are a wonderful low FODMAP side dish. This recipe serves six people.

Ingredients

• 2 pounds of eggplant (cut into wedges)
• 2 large eggs
• 3/4 cup of gluten-free breadcrumbs
• 3/4 cup of Parmesan cheese (finely grated)
• 1 teaspoon of dried oregano
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• Salt
• Pepper

Method

1. Preheat the oven to 375°F, or 190°C.
2. Brush two baking sheets with the oil and leave to the side.
3. Beat the eggs with one or two tablespoons of water in a bowl.
4. In a mixing dish, combine the breadcrumbs, cheese, herbs, salt, and pepper. On a plate, spoon the composition.
5. Place the egg in each wedge, then sprinkle with breadcrumbs.
6. To ensure that the wedge is completely coated, press it firmly.
7. Place on the baking sheet, which has been covered with parchment paper.
8. Repeat with the other wedges.
9. Allow cooling for about 20 minutes before serving.
10. Broil for two to three minutes.
11. Serve

Eggplant Parmesan

Homemade eggplant parmesan is a well-known vegetarian favorite, so here is a low FODMAP version that you can make at home. This dish feeds six people.

Ingredients

• One large eggplant
• One cup of unsweetened low FODMAP milk alternative
• One teaspoon of apple cider vinegar
• 3/4 cup of buckwheat flour
• Half a teaspoon of sea salt
• One a teaspoon of freshly ground black pepper
• Two teaspoons of dried basil
• One a teaspoon of dried oregano
• One cup of pumpkin seeds
• 1/3 cup of nutritional yeast

Method

1. Preheat the oven to 450°F, or 230°C.
2. Tinfoil should be used to line a large baking sheet.
3. Remove the eggplant from its skin.
4. Slice the eggplant into 2cm thick strips.
5. Place the eggplant in a colander and sprinkle with salt. This helps to soften the slices.
6. Leave for approximately 20 minutes.
7. Combine the milk, basil, apple cider vinegar, pepper, flour, sea salt, and oregano in a mixing dish.
8. Put this batter to the side.
9. Blend the yeast, pumpkin seeds, and 3/4 teaspoon of salt until they become a chunky texture. Set it aside in a bowl.
10. Remove the peel from each eggplant slice and dry with a paper towel.
11. Dip each slice in the batter mixture.
12. Remove the excess batter and dip each slice in the pumpkin seed mixture.
13. Press the top coating onto each side of the eggplant slice.
14. Place it on a baking sheet.
15. Repeat until all of the slices are cooked.
16. Leave to cool for a few minutes before removing it from the pan. Allow cooling completely on a wire rack before serving.
17. Serve

How To Cook Low FODMAP Eggplant Dip

The delicious Low FODMAP Eggplant Dip is only as good as the eggplant it is made with. The key to its success is properly cooked eggplant. Just make sure the eggplant is fully soft before cooking it. Within its skin, it should be almost liquid. When I cut into it, you can see that the inner flesh is soft and squirting out of the skin on the upper right. It separates rather easily from the skin, which you can observe in this photo on the top right.

Mashing the eggplant in a bowl by hand appeals to me. The rougher texture that results rings my bells. If you want a smoother texture, process it in a food processor using a metal blade.

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