No Onion No Garlic Recipes

Vegan

Low FODMAP Vegan Pesto

13 · · 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!
Print Recipe

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.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: dinner, lunch, Snack
Cuisine: Italian
Keyword: fodmap vegan recipe
Servings: 8 people
Calories: 275kcal

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: 275kcal | Carbohydrates: 2.5g | Protein: 6.5g | Fat: 30g

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 Tomato And Quinoa Soup

3 · · Leave a Comment

Enjoy this rich & healthy Low FODMAP Tomato And Quinoa Soup with your family this winters!

Try this super tasty & healthy Low FODMAP Tomato And Quinoa Soup this winter! Prepare it by using fresh low FODMAP veggies of your own choice and Low FODMAP Dry Vegetable Mix. This is a perfect nutrient-packed soup for those on a strict vegan diet! Quinoa makes it protein-rich and heavy to keep you full!
Print Recipe

Low FODMAP Tomato And Quinoa Soup

This rich and tasty soup is perfect to be served as an appetizer! Top it with fresh parsley to give it a light peppery touch.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: dinner, lunch
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 14 people
Calories: 110.4kcal

Ingredients

Instructions

  • In a small bowl, stir in the Low FODMAP Certified Vegetable Stock Powder, Low FODMAP Certified Spice Mix (Tuscan Herb) and Kosher salt in 1/4 cup of water.
  • In a large cooking pot, heat the oil, add carrots and saute for a minute. Pour in the stock, cover and cook for at least 10 minutes with occasional stirring. 
  • Prepare the greens while the carrots are cooking.
  • Mix in the remaining ingredients.
  • Increase the heat to a med-high. Cover and boil for at least 8 minutes.
  • Reduce the heat to medium, uncover and simmer for about 30 to 35 minutes.

Nutrition

Calories: 110.4kcal | Carbohydrates: 18g | Protein: 3g | Fat: 3g | Sodium: 480mg

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 Soup Recipe from The FODMAPPER— Low FODMAP Vegan Soup Recipe!

Low FODMAP Vegan Chocolate Cupcakes

2 · · Leave a Comment

Treat yourself with these Low FODMAP Vegan Chocolate Cupcakes!

Satisfy your sweet tooth with these incredibly scrumptious Vegan Chocolate Cupcakes. These are perfectly baked gluten-free cupcakes and above all these are vegan-with no egg or dairy. A healthy & IBS-friendly treat that you can enjoy at home with your family! So, top these simple & super yummy cupcakes with Chocolate Ganache Icing, prepared with Low FODMAP Protein Snack Bar.
Print Recipe

Low FODMAP Vegan Chocolate Cupcakes

These rich & tasty, gluten-free cupcakes are the best to curb your cravings for chocolate.
Prep Time15 mins
Cook Time15 mins
icing time2 hrs
Total Time30 mins
Course: Dessert
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 14 people
Calories: 215.6kcal

Ingredients

Cupcakes

  • 1 1/4 cup gluten-free all-purpose flour
  • 1/4 tsp baking soda
  • 2 tsps baking powder (gluten-free)
  • 1/3 cup unsweetened cocoa
  • 1/2 tsp salt
  • 1 cup coconut milk
  • 2 tsps vanilla extract
  • 2 tsps baking powder (gluten-free)
  • 1 tsp vinegar
  • 1 cup stevia
  • 1/3 cup coconut oil, melted

Chocolate Ganache Icing

Instructions

For cupcakes

  • Preheat the oven to 350°F and grease 12 muffin cups with some oil.
  • In a mixing bowl, mix together baking powder, gluten-free flour, baking soda, salt, and cocoa. Set aside.
  • In a large bowl, mix together the coconut milk, vanilla extract, vinegar, and coconut oil. Stir in the dry ingredients until well-combined.
  • Fill 2/3 of the muffin cups with the batter. Place in the preheated oven and bake for about 25 minutes, or until the toothpick when inserted comes out clean.
  • Let the cupcakes cool for at least 30 minutes before decorating.

For Ganache icing

  • In a small saucepan, heat coconut milk over medium-low heat. Stir well until small bubbles begin to form around the edges of the pan.
  • Slightly heat 1/2 cup of Low FODMAP Protein Snack Bar in the microwave for a minute or two. Then add it into a mixing bowl and pour hot coconut milk over it. Stir until well-combined. Cover the bowl using a plastic wrap for at least 2 hours at room temperature with frequent stirring.
  • Using a piping bag or a knife, apply the mixture to cupcakes. Serve and enjoy!

Nutrition

Calories: 215.6kcal | Carbohydrates: 39.3g | Protein: 2.9g | Fat: 5.6g | Saturated Fat: 0.8g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 2.7g | Sodium: 269.2mg | Fiber: 3.3g

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 Chocolate Cupcakes recipe from The FODMAPPER—Low FODMAP Vegan Chocolate Cupcakes Recipe!

Low FODMAP Vegan Burger Patties

5 · · Leave a Comment

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
Print Recipe

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!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: dinner
Cuisine: American
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 10 people
Calories: 177kcal

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: 177kcal | Carbohydrates: 14g | Protein: 16g | Fat: 10g | Fiber: 7g

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 Burger Patties recipe from The FODMAPPER— Low FODMAP Vegan Burger Patties Recipe!

Low FODMAP Veggies & Quinoa Salad

1 · · Leave a Comment

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!
Print Recipe

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!
Prep Time10 mins
Total Time10 mins
Course: dinner
Cuisine: Mediterranean
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 6 people
Calories: 271kcal

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: 271kcal | Carbohydrates: 35g | Protein: 9.2g | Fat: 11g | Sodium: 728mg | Fiber: 8.6g

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

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

Low FODMAP Vegan Lasagna

3 · · Leave a Comment

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.
Print Recipe

Low FODMAP Vegan Lasagna

Whole wheat noodles with a lot of veggies make a healthy combination together for dinner or lunch!
Prep Time35 mins
Cook Time1 hr
Total Time1 hr 35 mins
Course: dinner, lunch
Cuisine: Italian
Keyword: fodmap vegan recipe, fodmap vegeterian recipe
Servings: 6 people
Calories: 324kcal

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: 324kcal | Carbohydrates: 42g | Protein: 15g | Fat: 11g | Fiber: 8g

For more amazing low FODMAP salad 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 Lasagna recipe from The FODMAPPER— Low FODMAP Vegan Lasagna Recipe!

Low FODMAP Vegan Walnut Salad

0 · · Leave a Comment

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
Print Recipe

Low FODMAP Vegan Walnut Salad

Try this Low FODMAP walnut salad to add more fiber to your diet!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Appetizer, dinner
Cuisine: American
Keyword: fodmap vegan recipe, vegetarian low fodmap recipe
Servings: 2 people
Calories: 285kcal

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: 285kcal | Carbohydrates: 22g | Protein: 5g | Fat: 15g | Cholesterol: 5mg | Sodium: 60mg | Fiber: 2g

For more amazing low FODMAP salad 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 Walnut Salad recipe from The FODMAPPER— Low FODMAP Vegan Walnut Salad Recipe!

Low FODMAP Vegan Arugula Soup Recipe

1 · · Leave a Comment

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!

Print Recipe

Low FODMAP Vegan Arugula Soup Recipe

Simple and scrumptious, this Low FODMAP Vegan Soup recipe is on its own! 
Prep Time10 mins
Cook Time10 mins
Cooling time15 mins
Total Time20 mins
Course: Soup
Cuisine: American
Keyword: Fodmap Vegan Soup Recipe, low FODMAP recipe, low FODMAP soup recipes, Low FODMAP Vegan Arugula Soup Recipe
Servings: 6
Calories: 53kcal

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: 53kcal | Carbohydrates: 10g | Protein: 2g | Sodium: 17mg | Potassium: 425mg | Fiber: 2g | Vitamin A: 675IU | Vitamin C: 12.9mg | Calcium: 68mg | Iron: 3mg

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

And if you love this low FODMAP recipe, feel free to share! We hope you enjoyed another low vegan FODMAP soup recipe from The FODMAPPER— Low FODMAP Vegan Arugula Soup Recipe!