No Onion No Garlic Recipes

Lunch

Caribbean black bean and sweet potato soup

3 · · Leave a Comment

Ingredients:

  • 1 pound dry organic black turtle beans
  • 2 tablespoons organic coconut oil (or olive oil)
  • 1 organic onion, chopped (I used sweet yellow)
  • 4 jalapenos, seeded and chopped
  • 2 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/2 tsp thyme
  • 2 tsp course sea salt
  • 8 cups of vegetable broth or water
  • 4 cups local or organic sweet potatoes peeled and chopped into 1/2 inch cubes
  • 1 tbsp brown sugar
  • 1 bunch organic green onions, thinly cut
  • 1/2 cup fresh cilantro, chopped

Course: soup,lunch,main course,main dish,dinner

Cuisine: Central American,Caribbean

Read More

Are French Fries Low FODMAP?

4 · · Leave a Comment

Are French fries low FODMAP? This is a question that many people are wondering about these days. The popularity of the low FODMAP diet has skyrocketed in recent years, and more and more people are looking for foods that are low in FODMAPs. French fries are a popular food, but they are not typically considered to be a low FODMAP food. In this blog post, we will take a closer look at French fries and whether they are low FODMAP.

The low FODMAP diet is a dietary approach that has been shown to be helpful for people with irritable bowel syndrome (IBS). The diet involves avoiding foods that are high in certain types of carbohydrates, which can be difficult to digest and can trigger symptoms in people with IBS. While the diet can be challenging to follow, it can be very effective in relieving symptoms. Who should follow the diet? 

Are French Fries Low FODMAP - image from pixabay by Cairomoon
Are French Fries Low FODMAP – image from pixabay by Cairomoon

The low FODMAP diet is typically recommended for people who have been diagnosed with IBS by a healthcare provider. If you think you might have IBS, it’s important to see a healthcare provider for a diagnosis. Once diagnosed, working with a Registered Dietitian who specializes in the low FODMAP diet can help make the transition to this way of eating much easier.

Are French Fries A Low FODMAP Food?

Many people are surprised to learn that French fries are actually a low FODMAP food. This is because the vast majority of the FODMAPs are found in the potato skin, which is removed during the frying process. Additionally, the amount of FODMAPs in French fries is further reduced by the fact that they are typically fried in small batches. 

As a result, French fries are an excellent choice for those following a low FODMAP diet. However, it is important to note that some restaurants do not remove the potato skin from their French fries, so be sure to check with your server before ordering.

How To Make French Fries Low FODMAP 

If you are following the low FODMAP diet, you may be wondering how to make French fries that are low in FODMAPs. The good news is that it is actually very easy to do! All you need to do is remove the potato skin before frying the potatoes. This can be done by peeling the potatoes or by using a knife to remove the skin. Once the skin is removed, the remaining potato can be cut into thin strips and fried in a small amount of oil.

There are a few things to keep in mind when making French fries that are low in FODMAPs:

  • Be sure to remove the potato skin before frying.
  • Cut the potatoes into thin strips for optimal frying.
  • Use a small amount of oil to fry the potatoes.

If you are following the low FODMAP diet, you may be wondering what other foods are low in FODMAPs. Some other great options include:

– roasted potatoes (without the skin)

– sweet potato fries (without the skin)

– baked potatoes (without the skin)

– Air fried potatoes (without the skin)

As you can see, there are plenty of delicious and nutritious options available to those following a low FODMAP diet. So, don’t be afraid to experiment and find foods that work for you!

Benefits Of Following A Low FODMAP Diet 

There are a number of benefits that have been associated with following a low FODMAP diet. Some of these benefits include:

Relief From Symptoms Of Irritable Bowel Syndrome (IBS)

Sufferers of irritable bowel syndrome (IBS) know all too well the debilitating effects of this chronic condition. IBS is characterized by symptoms like abdominal pain, bloating, gas, diarrhoea, and constipation. These symptoms can be extremely disruptive to daily life, making it difficult to work, exercise, or even socialize. While there is no cure for IBS, there are a number of treatments that can help to provide relief. 

While this diet can be restrictive, many people find that the benefits are worth the effort. Additionally, there are a number of over-the-counter and prescription medications that can be used to treat IBS symptoms. Work with your doctor to find the right combination of treatments for you. With some trial and error, you can find ways to manage your symptoms and live a relatively normal life.

Improved Gut Health

French fries are a classic fast food item, but are they really good for you? Well, it turns out that french fries can actually be part of a healthy diet. One reason is that they are low in FODMAPs. FODMAPs are short-chain carbohydrates that are difficult for some people to digest. By avoiding foods high in FODMAPs, you can help improve your gut health. In addition, French fries are a good source of fibre.

 Fibre is essential for keeping your digestive system healthy and helps to prevent constipation. So, the next time you’re craving French fries, go ahead and enjoy them – they might just be good for you!

Reduced Inflammation

Reduced inflammation is a beneficial side effect of the low FODMAP diet. Inflammation is a normal bodily response to injury or infection, but when it becomes chronic, it can lead to a variety of health problems. The low FODMAP diet has been shown to help reduce inflammation in the gut, which can in turn help reduce inflammation throughout the body. 

While there are many anti-inflammatory foods that are good for gut health, french fries are not one of them. French fries are high in FODMAPs and should be avoided on a low FODMAP diet. However, there are many other delicious and nutritious foods that are low in FODMAPs and can help reduce inflammation.

Are French Fries Low FODMAP - image from pixabay by fudowakirao
Are French Fries Low FODMAP – image from pixabay by fudowakirao

Better Digestion

French fries are often considered to be unhealthy, but they can actually be a part of a healthy diet. French fries are low in fat and calories, and they are a good source of fibre. Additionally, French fries can help to improve digestion. The high fibre content of French fries helps to speed up the movement of food through the digestive system, and the potatoes themselves are a good source of prebiotic fibre. Prebiotic fibre is essential for gut health, and it can help to increase the number of healthy bacteria in the gut. As a result, French fries can contribute to better digestion.

Increased Energy Levels. 

 Many people love French fries but are concerned about their carbohydrate content. A 2-ounce serving of french fries contains about 17 grams of carbs, which is about the same as a slice of bread. However, the majority of the carbs in french fries are from starch, which is a type of complex carbohydrate that is slowly broken down and absorbed by the body. This means that French fries are unlikely to cause a spike in blood sugar levels. In addition, the high-fat content of french fries helps to keep you feeling full and satisfied after eating. For these reasons, french fries can be a good choice for people who are looking to increase their energy levels.

Read More:

Vegan Peanut Butter Chocolate Cheesecake

10 · · Leave a Comment

Ingredients:

  • 1 teaspoon agar flakes
  • 1/4 teaspoon agave
  • 1/4 cup agave nectar
  • 1.5 cups raw almonds
  • 1/2 teaspoon cinnamon
  • 3 tablespoons pure cocoa powder
  • 3 teaspoons pure cocoa powder
  • 4 tablespoons pure cocoa powder
  • 1/4 coconut oil (melted)
  • 1/2 cup creamy unsweetened peanut butter
  • 1/2 cups dates (same kind pre-chopped coated in oat flour)
  • 1.5 cup pitted dates ( I used chopped dates that were coated in oat flour from my local Sprouts store)
  • 1 block extra firm tofu (Please use organic tofu!)
  • 1/4 cup maple syrup
  • 1/2 cup peanut butter
  • 1/2 cup soy milk
  • 3/4 cups soy milk
  • 1 teaspoon vanilla extract
  • 1 cup water

Course: lunch,main course,main dish,dinner

Read More

Low FODMAP Frittata

15 · · Leave a Comment

This quick & easy, Low FODMAP Vegan Pizza-flavored Frittata is packed with the flavour of cheese together with the fresh veggies including spinach, zucchini and tomatoes!

Low FODMAP Vegan Pizza-flavored Frittata
Give a perfect start to your day with this nutrient-rich Low FODMAP Vegan Pizza-flavored Frittata.. You can even store this in the fridge for a week or in a freezer for a longer duration.. Season it with our Low FODMAP Certified Spice Mix (Tuscan Herb) to add perfection to its taste. Give an appetizing look to your frittata with some fresh dill. Therefore, this IBS-friendly meal is a great option for those on low FODMAP diet.


Low FODMAP Vegan Pizza-flavored Frittata

This tasty & flavor-packed frittata is a perfect meal option for those on a strict vegan diet!
Print Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Breakfast, lunch
Cuisine Italian
Servings 2 people
Calories 145 kcal

Ingredients
  

  • 8 large eggs
  • 3/4 cup tomatoes, chopped
  • 3 green chilies, chopped
  • 1/4 cup spinach, chopped
  • 1/4 cup Zucchini, chopped
  • 1 cup mozarella cheese, shredded
  • 3 tbsps. tomato sauce
  • 2 tbsps. dill, for garnish
  • 1/4 tsp. salt
  • 1 tsp. Low FODMAP Certified Spice Mix (Tuscan Herb)

Instructions
 

  • Preheat the oven to 350 degrees F. Grease a 9-inch pie plate.
  • In a small mixing bowl, crack in the eggs and add Low FODMAP Certified Spice Mix (Tuscan Herb) and salt. 
  • Prepare the veggies and shred the mozarella.
  • Add the veggies and half of the mozzarella into the egg mixture. Mix until well combined. Pour it into the pie plate and sprinkle the remaining mozzarella over it. 
  • Bake until eggs are set, for about 35 minutes. The leftover mixture can be kept in the fridge for a week.

Nutrition

Calories: 145kcalCarbohydrates: 16gProtein: 17gFat: 3g
Keyword fodmap vegan recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Pizza-flavoredFrittata Recipe from The FODMAPPER— Low FODMAP Vegan Pizza-flavored Frittata Recipe!

Low FODMAP Vegan Pesto

37 · · Leave a Comment

Simple Low FODMAP Vegan Pesto, made with fresh chives, basil and pie nuts!

Low FODMAP Vegan Pesto
Vegan pesto, free of garlic and onion made with a few simple ingredients. It can be prepared within just 15 minutes. Season your pesto sauce with Low FODMAP Certified Spice Mix (Tuscan Herb) instead of just salt & pepper to make it tastier. You can spice up your pasta with this quick & easy pesto recipe. Top your spaghetti with this delicious pesto!

Low FODMAP Vegan Pesto

This is a perfect pesto recipe for those on a strict IBS-friendly diet! It can be prepared in just 10 minutes. This super easy recipe is a great healthy option for preparing your pasta.
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course dinner, lunch, Snack
Cuisine Italian
Servings 8 people
Calories 275 kcal

Ingredients
  

Instructions
 

  • Add all the ingredients into a blender. Process until the desired consistency is attained.
  • Season with Low FODMAP Certified Spice Mix (Tuscan Herb) and salt.
  • Serve with cooked pasta or spaghetti and enjoy!

Nutrition

Calories: 275kcalCarbohydrates: 2.5gProtein: 6.5gFat: 30g
Keyword fodmap vegan recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Pesto Recipe from The FODMAPPER— Low FODMAP Vegan Pesto Recipe!

Low FODMAP Orange Chicken | No Onion No Garlic Recipe

30 · · 2 Comments

This quick & super tasty, Low FODMAP Orange Chicken is a perfect option to satisfy your hunger & spicy cravings!

This deliciously healthy and crispy, Low FODMAP Orange chicken is coated with orange sauce prepared with low FODMAP ingredients! It tastes great when served with rice and some sauteed veggies. Prepare this recipe with fresh oranges instead of stored ones to give an incredible taste to your chicken.
Low FODMAP Orange Chicken

Low FODMAP Orange Chicken

This quick & tasty orange chicken is crispy from outside and tender an juicy from inside. It is tossed with sweet & tangy orange sauce which adds to its deliciousness!
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course dinner, lunch
Cuisine Chinese
Servings 6 people
Calories 380 kcal

Ingredients
  

For low FODMAP fried chicken

For low FODMAP orange sauce

Instructions
 

For low FODMAP Fried chicken

  • Add eggs, salt and pepper in a medium bowl and beat well, until combined.
  • Add a cup of cornstarch in another medium bowl.
  • Heat olive oil in a skillet or wok.
  • Coat the chicken pieces with the egg mixture followed by the cornstarch mixture and fry in the skillet, until golden & crispy, for about 3-4 minutes.
  • Once done, transfer the fried chicken pieces on to a plate lined with a paper towel. Fry the remaining chicken.
  • Discard the oil and clean the skillet.

For low FODMAP orange sauce

  • Heat 1 tbsp. garlic oil in a skillet placed over high heat. Saute ginger for about 10 seconds, until fragrant. 
  • Add Low FODMAP Spice Mix (Chili Seasoning Mix) and fry for a few seconds.
  • Now add soy sauce and mix well. Now, add vinegar with constant stirring.
  • Mix 2 tbsp cornstarch in a cup of water and mix well until combine.
  • Pour this cornstarch water or slurry into the pan and stir well.
  • Heat over medium low heat until thickened.
  • Now add corn syrup, brown sugar, orange zest and orange juice. Let it thicken until the desired consistency is attained. Mix in sesame oil.

Assemble the chicken and the orange sauce

  • Pour the orange sauce over the fried chicken pieces. Stir until well-coated.
  • Serve with broccoli and rice. Enjoy!

Nutrition

Calories: 380kcalCarbohydrates: 43gProtein: 17gFat: 20g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Orange Chicken Recipe!

Low FODMAP Coconut Chicken Curry | No Onion No Garlic Recipe

69 · · 1 Comment

This quick yet tempting, Low FODMAP Coconut Chicken Curry is the best weeknight dinner you would ever have!

Low FODMAP Coconut Chicken Curry
Prepare this rich & creamy, Low FODMAP Coconut Chicken Curry with a few simple ingredients. Season your curry with Low FODMAP Spice Mix (Chili Seasoning Mix) to give a boost to its taste and flavor with the Hing. Top your curry with some fresh parsley to give it a slight peppery touch. Coconut milk and yogurt adds richness and creaminess to your curry!
Low FODMAP Coconut Chicken Curry

Low FODMAP Coconut Chicken Curry

Perfectly cooked gluten-free curry with a few simple gluten-free ingredients. Do not forget to top it with some fresh parsley! Serve it with fried rice or flatbread and enjoy!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner, lunch
Cuisine Thai
Servings 3 people
Calories 310 kcal

Ingredients
  

Instructions
 

  • Heat some garlic oil into a pan and add Chili Seasoning Mix, Thai Curry Seasoning and sugar. Stir for 1 minute. 
  • Add in the chicken together with coconut yogurt, coconut milk and tomato puree Next add your chicken, followed by your coconut milk, coconut yogurt, tomato puree, and bay leaves. Stir and let it simmer for at least 20-25 minutes.
  • Drizzle it some lemon juice. Remove the bay leaves and top the curry with some fresh parsley.
  • Serve with flatbread or rice. Enjoy!

Nutrition

Calories: 310kcalCarbohydrates: 6gProtein: 5gFat: 20g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Coconut Chicken Curry Recipe!

Low FODMAP Kid-friendly Omelette

4 · · Leave a Comment

This Low FODMAP Kid-friendly Omelette is a healthy breakfast option for your kids!

Low FODMAP Kid-friendly Omelette

Give a perfect and healthy start to your kids’ day with this healthy Low FODMAP Kid-friendly Omelette made with low FODMAP veggies! So, It is a great way of feeding your kids with the protein-packed eggs and nutrient-rich veggies. You can season your omelet with Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) to give a slight Mexican touch to your omelette.

Low FODMAP Kid-friendly Omelette

Quick & easy yet healthy Omelette for kids, ready in just 15 minutes! Just grab a few low FODMAP vegetables and make a super delicious breakfast for your kids. Top it with some fresh tomato slices and some chopped green onion. You can also serve this with Bran bread slices.
Print Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 2 people
Calories 245 kcal

Ingredients
  

Instructions
 

  • In a small mixing bowl, crack in the eggs and beat well.
  • Add spinach and Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix). Stir until well-combined.
  • Heat a large frying pan over medium-high heat and add 1 tbsp. of butter. Shake it gently to evenly coat the frying pan with the butter.
  • Now, pour in half a cup of the eggs on to the pan and move it back and forth to spread the eggs evenly on to the bottom of the pan.
  • Cook until completely done from one side. Then, flip it using a fork and let it cook from the other sides.
  • Once done, top it with 1 tbsp feta cheese, some fresh sliced tomatoes, and finely chopped spring onions. Now, fold it into one half and place it on to the platter.
  • Repeat the same procedure with the remaining eggs.
  • Once done, serve with bran bread slices, if desired. Enjoy!

Nutrition

Calories: 245kcalCarbohydrates: 8gProtein: 15gFat: 12g
Keyword low fodmap kid friendly recipe
Tried this recipe?Let us know how it was!

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Omelette Recipe from The FODMAP Experts.

Low FODMAP Kid-friendly Chicken Drumsticks

6 · · Leave a Comment

Surprise your kids with these tender & juicy, Low FODMAP Kid-friendly Chicken Drumsticks for the meal, that they will surely love!

Grab a few simple ingredients to prepare these Low FODMAP Kid-friendly Chicken Drumsticks for your kids, who will definitely enjoy them. Give your drumsticks a spicy touch with our Low FODMAP Certified Spice Mix (BBQ Seasoning Rub). Don’t forget to serve these scrumptious drumsticks with your kids’ favorite dipping sauce!

Low FODMAP Kid-friendly Chicken Drumsticks

These easy yet tempting, low FODMAP chicken drumsticks are perfect protein choice for kids! Serve these with your kids’ favorite dipping sauce.
Print Recipe
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Course dinner, lunch
Cuisine American
Servings 4 people
Calories 265 kcal

Ingredients
  

Instructions
 

  • Wash the drumsticks with water and set aside to drain.
  • Preheat the oven to 425 degrees F.
  • In a large mixing bowl, prepare the marinade by adding Low FODMAP Certified Spice Mix (BBQ Seasoning Rub), red wine vinegar, and garlic oil.
  • Now add the drumsticks and coat well with the marinade and set aside for at least 15 minutes.
  • Finally, mix in the Dijon mustard and place the chicken drumsticks on to a baking sheet.
  • Bake for at least 30 minutes per each side until thoroughly cooked and the color changes to brown.
  • Once done, take the baking sheet with the chicken drumsticks out and set aside for 5 minutes.
  • Serve with your kids’ favorite dipping sauce and enjoy!

Nutrition

Calories: 265kcalCarbohydrates: 0.5gProtein: 20gFat: 10g
Keyword low fodmap kid friendly recipe
Tried this recipe?Let us know how it was!

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chicken Drumsticks Recipe from The FODMAP Experts.

Low FODMAP Vegan Bolognese Spaghetti

8 · · Leave a Comment

Try this quick & easy Low FODMAP Vegan Bolognese Spaghetti recipe at home for the family dinner to enjoy!

An incredibly delicious meal prepared with the right amount of herbs, veggies and cheddar cheese. It is a rich and tasty meal that you can serve at the dinner table. Season it with
Low FODMAP Spice Mix (Chili Seasoning Mix) and top with some grated cheddar cheese to give an extra boost to its taste. A perfect recipe for those on a strict vegan diet!

Low FODMAP Vegan Bolognese Spaghetti

This quick & tasty meal is a perfect choice for dinner! It is loaded with the spiciness and richness of the Bolognese sauce.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course dinner, lunch
Cuisine Italian
Servings 4 people
Calories 355 kcal

Ingredients
  

Instructions
 

  • Chop the leek, carrots, parsnip, and fennel into 0.5 cm cubes.
  • Heat some garlic oil in a frying pan and add chopped veggies. Saute for at least 8 minutes.
  • Add tofu and continue to fry until cooked.
  • Add in the canned tomatoes, salt, sugar and Low FODMAP Spice Mix (Chili Seasoning Mix). Bring the mixture to boil for at least 20 minutes.
  • Mix the sauce well and serve it over the spaghetti with a topping of some grated cheddar cheese. Enjoy!

Nutrition

Calories: 355kcalCarbohydrates: 38gProtein: 14gFat: 8g
Keyword fodmap vegeterian recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Bolognese Spaghetti Recipe from The FODMAPPER— Low FODMAP Vegan Bolognese Spaghetti Recipe!

Low FODMAP Kid-friendly Chicken & Cheese Taquitos

12 · · Leave a Comment

Your kids will definitely love these Low FODMAP Kid-friendly Chicken & Cheese Taquitos!

Low FODMAP Chicken & Cheese Taquitos
Crispy & crunchy, cheesy taquitos are a perfect snack choice for kid! Serve these low FODMAP taquitos with chopped green tips of scallions, grated cheese, fresh cold salsa and sour cream, if desired. Season your chicken filling with Low FODMAP Spice Mix (Chili Seasoning Mix) to add spiciness to it.

Low FODMAP Chicken & Cheese Taquitos

These crispy & crunchy, low FODMAP chicken taquitos are filled with chicken, cheese, and some nutrient-packed veggies to add more flavour to your snacks.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course dinner, lunch, Snacks
Cuisine Spanish
Servings 4 people
Calories 119 kcal

Ingredients
  

  • 1/3 cup fat-free cheddar cheese, shredded
  • 1 (10-oz) can chicken chunks, drained and flaked
  • 8 (6-inches) corn tortillas
  • 1/2 cup scallions, green tips only
  • diced tomatoes, for serving
  • grated cheese, for serving
  • salsa, as required
  • 1/4 cup sour cream, for serving
  • 1 tsp Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 1/2 tsp Kosher salt

Instructions
 

  • Let the oven be preheated to 375 degrees F.
  • Mix together the chicken with salsa in a medium bowl. Cover and place it in the refrigerator for about 15 minutes.
  • Remove the chicken mixture from the refrigerator and let the excess liquid drain. Add Low FODMAP Spice Mix and cheese, mix well to combine to make the filling. Set aside.
  • Using a non-stick spray, prepare a baking sheet. Set aside.
  • Dampen two paper towels and place the tortillas between them. Lightly heat the tortillas in the microwave for about 1 minute.
  • On a clean dry surface, place one tortilla flat and place two heaping tablespoons of filling on the centre. Spread the filling evenly across the entire surface and make a roll tightly. You can use toothpicks to secure the rolls, if needed and place the seam-side of the roll down on the baking sheet. Repeat the same procedure with the remaining tortillas and filling.
  • Bake in the oven for about 14 to 16 minutes, until crispy.
  • Let it cool for about 5 minutes. Serve it with additional salsa and sour cream. Enjoy!

Nutrition

Calories: 119kcalCarbohydrates: 14gProtein: 3.9gFat: 5.3g
Keyword low fodmap kid friendly recipe
Tried this recipe?Let us know how it was!

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Chicken & Cheese Taquitos Recipe from The FODMAP Experts.

Low FODMAP Chicken Katsu Curry | No Onion No Garlic Recipe

46 · · Leave a Comment

A quick & super easy, Low FODMAP Chicken Katsu Curry that you must try at home!

Hearty and mildly spicy, Low FODMAP Katsu curry, a perfect main course dish that goes well with rice. Add spiciness to your curry with our specialized Low FODMAP Spice Mix (Chili Seasoning Mix). It is the best meal and is gluten-free as well as IBS-friendly.
Low FODMAP Chicken Katsu Curry

Low FODMAP Chicken Katsu Curry

Simple and quick, gluten-free and IBS-friendly curry best served with rice!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course dinner, lunch
Cuisine Japanese
Servings 2 people
Calories 189 kcal

Ingredients
  

To prepare the chicken

  • 2 chicken breasts
  • 100 grams gluten-free breadcrumbs
  • 50 grams gluten-free plain flour
  • 1 egg

Sauce

Instructions
 

  • Preheat the oven to 400 degrees F.
  • In separate bowls, add gluten-free plain flour, egg and breadcrumbs.
  • Coat the chicken with gluten-free plain flour followed by egg and breadcrumbs.
  • Heat garlic oil in a frying pan, fry the chicken into the oil, until golden and then place it into the oven for about 12 minutes.
  • For the Katsu sauce, heat the garlic oil in a saucepan. Saute the carrots over medium heat, until softened.
  • Mix in the gluten-free plain flour, Low FODMAP Spice Mix (Chili Seasoning Mix), Kosher salt and cook for another minute.
  • Pour in the chicken stock with constant stirring until combined.
  • Mix in the bay leaves and gluten-free soy sauce. Once it starts boiling, turn down the heat and simmer until slightly thickened, for about 20 minutes.
  • Remove it from the heat and remove the bay leaves and carrots using a sieve, if desired.
  • Serve the chicken, sauce and rice together on a serving platter. Enjoy!

Nutrition

Calories: 189kcalCarbohydrates: 41gProtein: 46gFat: 21gSaturated Fat: 9.4g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Chicken Katsu Curry Recipe!

Low FODMAP Spaghatti Bolognese | No Onion No Garlic Recipe

50 · · Leave a Comment

This Low FODMAP Spaghetti Bolognese, a perfect IBS-friendly dish for the dinner!

Low FODMAP Spaghetti Bolognese
This classic dish is made with nicely cooked spaghetti, topped with beef cooked in Bolognese sauce. Top it with grated cheddar cheese, fresh basil leaves & tomato slices. A protein-packed dish that is also loaded with other essential nutrients. Seasoning it with Low FODMAP Certified Spice Mix (Tuscan Herb) will give the flavor of thyme and dried basil. It can be prepared in less than an hour!
Low FODMAP Spaghetti Bolognese

Low FODMAP Spaghetti Bolognese

This tasty and super easy dish is perfect for dinner and is loaded with nutrient-rich low FODMAP veggies.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course dinner, lunch
Cuisine Italian
Servings 4 people
Calories 620 kcal

Ingredients
  

  • 400 grams tomatoes, crushed
  • 3 tbsp tomato paste
  • 1/2 cup leeks (green tips only)
  • 1 tbsp garlic oil
  • 500 grams ground beef
  • 4 cups baby spinach
  • 1/2 cup cheddar cheese, grated
  • 300 grams gluten-free speghatti
  • 240 grams carrots, peeled and cut into sticks
  • 160 grams green beans
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt
  • Basil leaves and tomato slices, for garnishing if desired.

Instructions
 

  • Prepare the veggies by washing and cutting. Set aside.
  • Heat a large frying pan over medium heat, add garlic oil and cook ground beef until the colour changes to brown.
  • Add the tomato paste, canned tomatoes, baby spinach, leek tips, and Low FODMAP Certified Spice Mix (Tuscan Herb) to the beef. Mix well simmer for 20 minutes with frequent stirring.
  • In a rage saucepan, add some salt into the water and bring it to boil. Then add the gluten-free spaghetti and cook as per the package directions, until soft. Drain the pasta and toss with olive oil. In the meanwhile, cook the carrots and green beans in a separate saucepan filled with boiling water, until they are soft for about 2-3 minutes.
  • Serve the spaghetti on to the plate and top it with cheddar cheese, Bolognese and some fresh basil leaves & tomato slices. Serve immediately and Enjoy!

Nutrition

Calories: 620kcalCarbohydrates: 72gProtein: 34gFat: 15gFiber: 12.7g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!


For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Spaghetti Bolognese Recipe!

Low FODMAP Shrimp Stir-fried Rice | No Onion No Garlic Recipe

32 · · Leave a Comment

Low FODMAP Shrimp Stir-fried Rice, a tasty & healthy meal to be enjoyed with the family!

low fodmap shrimp stir-fried rice
Prepare this flavour-packed dish for dinner to enjoy with your favourite curry! Season it with
Low FODMAP Certified Spice Mix (Tuscan Herb) to make your fried rice extra tasty. Top with some sauteed green onion tips to enhance the appearance of the fried rice to attract your kids as well. You can make use of the leftover rice for this purpose!
low fodmap shrimp fried rice

Low FODMAP Shrimp Stir-fried Rice

Best way to use your leftover rice to make this incredibly healthy and delicious dish! Top with some chopped scallions to give an attractive look to the rice.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course dinner, lunch
Cuisine Chinese
Servings 6 people
Calories 244 kcal

Ingredients
  

Instructions
 

  • Heat the oil in a skillet, add ginger and saute until the colour changes.
  • Add shrimp and cook for another 3 minutes. In a small bowl, crack in the egg and beat well. Pour this egg into the skillet and let it stand for a few seconds and then break it up into small pieces to scramble.
  • Add the cooked rice and stir fry for 10 minutes, until combined. Add the soy, garlic oil, rice wine and scallions. Toss everything well to combine. Serve immediately. Enjoy!

Nutrition

Calories: 244kcalCarbohydrates: 28gProtein: 12gFat: 9.1g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Shrimp Fried Rice Recipe!

Low FODMAP Vegan Spring Rolls

11 · · Leave a Comment

These hot & crunchy, Low FODMAP Vegan Spring Rolls make a flavor-packed appetizer for a family dinner.

Low FODMAP Vegan Spring Rolls
These are easy to make yet highly tempting spring rolls, that are even better than those of the restaurant. Spiced vegetable filling is what makes these spring rolls spicier and crunchier from inside as well! Serve these with mint sauce or any other dipping of your own choice.

Low FODMAP Vegan Spring Rolls

These are veggies stuffed spring rolls, loaded with nutrients and flavor at the same time. Do give this super easy recipe a try at home!
Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course dinner, lunch
Cuisine Chinese
Servings 12 people
Calories 148 kcal

Ingredients
  

Instructions
 

  • In a large bowl, mix together the veggies and season with Low FODMAP Spice Mix (Adobo Seasoning). Add 1 tsp of soy sauce and mix well.
  • Heat vegetable oil in a large pan. Meanwhile, in a large bowl of hot water, dip the rice paper spring roll wrap for a few seconds and then place it on a wooden board. Place some of the veggies-mixture over it and roll it into a sausage shape. Do the same with the remaining mixture and rice paper wraps.
  • Carefully fry 2-3 spring rolls in the hot oil until golden, for at least 4-5 minutes. 
  • Serve immediately with a mint sauce or dipping of your own choice. Enjoy!

Nutrition

Calories: 148kcalCarbohydrates: 19gProtein: 3.8gFat: 6.2g
Keyword fodmap vegeterian recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Spring Rolls Recipe from The FODMAPPER— Low FODMAP Vegan Spring Rolls Recipe!

Low FODMAP & Gluten-free Zucchini Lasagna

14 · · 2 Comments

A low FODMAP & Gluten-free Zucchini Lasagna, that you and your family will surely enjoy this summers!

This Low FODMAP and gluten-free Lasagna is easy to bake and IBS-friendly. Moreover, it is perfect for those on a gluten-free diet! Enjoy your summers with this perfect dinner recipe, loaded with fresh low FODMAP vegetables and herbs. So make your vegan lasagna more flavorful and satisfying by adding Low FODMAP Certified Spice Mix (Tuscan Herb).

Low FODMAP & Gluten-free Lasagna

Prepare this tasty & healthy, gluten-free lasagna for a family dinner. This is the most delicious lasagna you will ever taste!
Print Recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 55 minutes
Course dinner, lunch
Cuisine Italian
Servings 8 people
Calories 267 kcal

Ingredients
  

  • 10 oz box gluten-free lasagna noodles
  • 3 tbsp tomato paste
  • 1 jar Marinara sauce
  • 1 medium eggplant, finely diced
  • 1 small zucchini, diced
  • 3 tbsps freshly chopped basil
  • 1 cup water
  • 8 oz package Ricotta
  • 10 oz package cut frozen spinach
  • olive oil, for greasing the pan Extra virgin
  • 1 tsp Low FODMAP Certified Spice Mix (Tuscan Herb)
  • 1/2 tsp Kosher salt

Instructions
 

  • Cook the noodles as per the directions are given on the package. Rinse with the help of cold water and set aside.
  • In a large saucepan, add some olive oil followed by Low FODMAP Certified Spice Mix (Tuscan Herb) and some Kosher salt. Add tomato paste, stir and add eggplant. Cook for one minute.
  • Add marinara sauce, zucchini, and water. Bring it to boil, reduce the heat and simmer for 20 minutes.
  • Preheat the oven to 350 degrees F. Lightly grease a glass baking pan with some olive oil.
  • In a separate bowl, combine thawed spinach and Ricotta.
  • In the baking pan, begin with a layer of noodles followed by some sauce and another layer of noodles. Top it with ricotta/spinach mixture and more noodles.
  • Bake for 30 minutes. Once done. remove and let it rest for a few minutes. Serve warm and enjoy!

Nutrition

Calories: 267kcalCarbohydrates: 9.8gProtein: 20gFat: 17g
Keyword fodmap vegeterian recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP & Gluten-free Lasagna Recipe from The FODMAPPER— Low FODMAP & Gluten-free Lasagna Recipe!

Low FODMAP Kid-friendly Potato Croquettes

5 · · 2 Comments

Prepare these Low FODMAP Kid-friendly Potato Croquettes for your kids, who will surely love them!

Low FODMAP Kid-friendly Potato Croquettes
These potato croquettes are crispy from outside and soft from inside. Moreover, these kid-friendly croquettes are not only low in FODMAPS but are also gluten-free. You can add fresh chopped parsley in the potato mixture to give it a slight peppery touch, if desired. These potato croquettes when served with a dipping sauce, make them more scrumptious!

Low FODMAP Kid-friendly Potato Croquettes

These hot & crispy croquettes are a perfect choice of meal for the kids. Serve these with your kids’ favorite dipping sauce to make the dinner more tempting for them!
Print Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course dinner, lunch
Cuisine French
Servings 6 people
Calories 219 kcal

Ingredients
  

  • 1 kg potatoes
  • 60 g butter
  • 1/8 cup parsley, chopped
  • 4 eggs
  • 150 g gluten-free breadcrumbs
  • 100 g gluten-free flour
  • vegetable oil, for frying
  • 1 tsp Low FODMAP Spice Mix (Adobo Seasoning)
  • dipping sauce, for serving

Instructions
 

  • Peel and cut the potatoes into pieces. In a medium saucepan, boil them, until completely cooked, for about 20 minutes. Drain and set aside to cool.
  • Once cooled, mash and mix in the butter and 2 eggs. Season with Low FODMAP Spice Mix (Adobo Seasoning) and parsley. Taste and add more seasonings, if desired.
  • In a separate plate, crack in the remaining eggs. Also, place flour and bread crumbs on to separate plates.
  • Grease your hands lightly with some a little oil or water and make the desired shapes of the croquettes with the mashed potato mixture. Place each croquette on a plate.
  • Coat each croquette with flour, followed by egg and bread crumbs.
  • Heat some vegetable oil in a pan, fry the croquettes until golden brown, for at least 3 minutes.
  • Serve with a dipping sauce of your kids’ choice. Enjoy!

Nutrition

Calories: 219kcalCarbohydrates: 33gProtein: 6.9gFat: 6.7g
Keyword low fodmap kid friendly recipe
Tried this recipe?Let us know how it was!

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Potato Croquettes Recipe from The FODMAP Experts!

Low FODMAP Kid-friendly Hamburger

3 · · Leave a Comment

Most yummy and juiciest Low FODMAP Kid-friendly Hamburger, that your kids will go crazy for!

low fodmap kid-friendly hamburger
This is a super easy hamburger that can be made in less than an hour with ground beef and some ingredients for salad. You can make it as per your choices by using gluten-free buns, Asiago cheese and low FODMAP garden salad. Your kids are gonna love this big, juicy hamburger!

Low FODMAP Kid-friendly Hamburger

The best hamburger packed with flavor and juiciness, ready in just 30 minutes!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
cHILLING TIME 1 hour
Total Time 22 minutes
Course dinner, lunch
Cuisine American
Servings 6 people
Calories 240 kcal

Ingredients
  

Instructions
 

  • In a large bowl, mix the ingredients together using your hands. Make 6 patties with the mixture and cover them in a plastic wrap. Refrigerate them for an hour. 
  • Preheat the grill to 425 degrees. Grease the grill with some oil and place the patties. Cook until one side is completely done for 4-5 minutes and then flip each patty and cook for another 4 minutes. 
  • One the patties are done, lightly grill the burger buns too. Finally, assemble each burger with a patty, low FODMAP salad, cheese and the other half of the bun. Serve and enjoy!

Nutrition

Calories: 240kcalCarbohydrates: 6gProtein: 21gFat: 18gSaturated Fat: 7gTrans Fat: 1gCholesterol: 85mg
Keyword low fodmap kid friendly recipe
Tried this recipe?Let us know how it was!

And for more amazing low FODMAP recipes, subscribe to The FODMAP Experts.

If you love this low FODMAP recipe? Feel free to share!

We hope you enjoyed this gluten-free & Low FODMAP Kid-friendly Hamburge Recipe from The FODMAP Experts!

Low FODMAP Prawn Curry|No Onion No Garlic Recipe

6 · · Leave a Comment

Let this Low FODMAP Prawn Curry satisfy your taste buds with its spiciness and richness!

Low FODMAP Prawn Curry
Prepare this incredibly delicious Low FODMAP Thai King Prawn curry in less than an hour with a few simple ingredients that require little or no preparation. Use Low FODMAP Thai Curry Seasoning Spice Mix to make your curry spicier and full of taste. Top it with some fresh chopped parsley or coriander leaves and some chili peppers to give it an attractive look!
low fodmap prawn curry

Low FODMAP Prawn Curry

Hot & spicy prawn curry, an IBS-friendly curry that you can serve with fried rice or even flatbread!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course dinner, lunch
Cuisine Thai
Servings 4 people
Calories 224 kcal

Ingredients
  

Instructions
 

  • Heat the garlic oil in a large skillet and add Low FODMAP Thai Curry Seasoning Spice Mix and tomatoes, cut into small pieces.
  • After a few minutes, add chopped tomatoes and cook for 3 minutes with frequent stirring. Once cooked thoroughly, add prawns and cook until done, for at least 10 minutes on low heat.
  • Once done, sprinkle chopped coriander over the curry and serve with rice or flatbread. Enjoy!

Nutrition

Calories: 224kcalCarbohydrates: 10.9gProtein: 28gFat: 7.9g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Prawn Curry Recipe!

Low FODMAP Quick & Easy Lamb Chops | No Onion No Garlic Recipe

20 · · Leave a Comment

Low FODMAP Quick & Easy Lamb Chops, a hearty meal that you can enjoy in cold weather with your friends or family!

Low FODMAP Quick & Easy Lamb Chops
Cook these low FODMAP Quick & Easy Lamb Chops for a family dinner at home! These extremely nutritious lamb chops, when drizzled with some lime juice, makes them more delicious. These lamb chops are seasoned with Low FODMAP Spice Mix (Cajun/Creole Seasoning) to make them more flavorful.
low fodmap lamb chops

Low FODMAP Lamb Chops

These tender and juicy lamb chops are a perfect meal for a quick family dinner. Most appetizing lamb chops that you will ever taste!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner
Cuisine American
Servings 4 people
Calories 435 kcal

Ingredients
  

Instructions
 

  • In a roasting pan, marinate the chops with a mixture prepared by using FODMAP Spice Mix (Cajun/Creole Seasoning), garlic oil, juice of 2 lemons and Dijon mustard.  Place them into the refrigerator.
  • Preheat the oven to 400 degrees F. Let the lamb stand at room temperature until the oven is preheated.
  • Roast until completely done, for at least 20 minutes. Squeeze some lemon juice, if desired before serving. Enjoy!

Nutrition

Calories: 435kcalCarbohydrates: 32gProtein: 38gFat: 42g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, click here.

Also, if you love this low FODMAP recipe, feel free to share & bookmark our site for more No Onion & No Garlic Recipes! We hope you enjoyed our Low FODMAP Lamb Chops Recipe!

Low FODMAP Vegan Stuffed Peppers

14 · · Leave a Comment

Low FODMAP Vegan Stuffed Peppers, a perfect meal for those on a strict vegan diet and that too prepared on a low budget!

Low FODMAP Vegan Stuffed Peppers
These nutrient-packed bell peppers are a great way of serving your family with some healthy filling. So, cooked brown rice mixed with steamed broccoli will make a delicious hearty meal for your family. Use Low FODMAP Spice Mix (Adobo Seasoning) to add spiciness and flavor to your meal. This is a meal that will even attract your kids!

Low FODMAP Vegan Stuffed Peppers

These tasty and healthy stuffed peppers make a filling meal with cooked rice and steamed broccoli, topped with cheddar cheese!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course dinner, lunch
Cuisine Mediterranean
Servings 4 people
Calories 357 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 400°F. Prepare the 9×13-inch baking dish by spraying it with a nonstick cooking spray. Put the peppers halves into the baking dish.
  • Mix together the olive oil, cooked broccoli, cooked brown rice, green chiles, Low FODMAP Spice Mix (Adobo Seasoning) and 2 oz. shredded cheddar cheese in a large bowl. Once mixed, scoop out some of the mixture equally into the pepper cups and finish each cup with the remaining 2 oz. cheese.
  • Let the peppers bake until the desired doneness of the peppers is attained, for about 20 minutes. Top with optional cilantro or chives and serve warm. Enjoy!

Nutrition

Calories: 357kcalCarbohydrates: 39.8gProtein: 11.2gFat: 17.2gFiber: 4.8g
Keyword fodmap vegeterian recipe
Tried this recipe?Let us know how it was!


For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Vegan Stuffed Peppers Recipe from The FODMAPPER— Low FODMAP Vegan Stuffed Peppers Recipe!

Low FODMAP Butternut Squash Soup

95 · · Leave a Comment

This Low FODMAP Butternut Squash soup will satisfy your spicy cravings in a healthy way!

Low FODMAP Butternut Squash Soup
Rich & creamy Low FODMAP Butternut Squash Soup made with a perfect blend of veggies. It is seasoned with Low FODMAP Spice Mix (Adobo Seasoning). Top it with a pinch of hazelnuts and low FODMAP vegan yogurt to add more creaminess to it.
Low FODMAP Butternut Squash Soup

Low FODMAP Butternut Squash Soup

Prepare this rich & creamy butternut squash soup in just 30 minutes with a few simple ingredients. You will surely love the perfect blend of veggies, stock, and seasonings!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course dinner, lunch
Cuisine American
Servings 8 people
Calories 158 kcal

Ingredients
  

Instructions
 

  • In a small saucepan, heat 3 cups of water and mix 6 tbsp of Low FODMAP Certified Vegetable Stock Powder in it. Simmer for 1 minute. Set aside.
  • In a large pot, lightly temper Low FODMAP Spice Mix (Adobo Seasoning) in 2 tbsp olive oil.
  • Add the prepared vegetable stock, squash, and chipotles in adobe and bring it to boil. Boil for about 20 minutes.
  • Once it begins to thicken, mash the chunks to attain the desired consistency by using an immersion hand blender.
  • Garnish with 1 tsp. low FODMAP vegan yogurt and a few bits of hazelnuts, if desired. Serve and enjoy!

Nutrition

Calories: 158kcalCarbohydrates: 23gProtein: 4gFat: 7g
Keyword vegetarian low fodmap recipe
Tried this recipe?Let us know how it was!

For more amazing low FODMAP recipes, bookmark The FODMAPPER site.

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed the Low FODMAP Butternut Squash Soup Recipe from The FODMAPPER— Low FODMAP Vegan Curried Potato and Spinach Recipe!