Name: Low FODMAP Diet Vegetarian Recipes: Healthy Meals Without Bloating
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Vegetarian
Ingredients: 1 cup quinoa, rinsed thoroughly (or substitute with rice); 2 cups water or low FODMAP vegetable stock; 1 medium carrot, cut into 1-inch pieces; 1 medium zucchini, cut into 1-inch pieces; 1 red bell pepper, deseeded and cut into chunks; 1 cup fresh eggplant, cubed; 2 tablespoons olive oil; 1 teaspoon dried herbs (rosemary, thyme, or oregano); ½ teaspoon salt; ¼ teaspoon black pepper; ¼ cup pumpkin seeds (for garnish); Fresh parsley or cilantro (optional); 2 tablespoons tahini; 1 tablespoon maple syrup (or 1 tsp brown sugar dissolved in water); 1 tablespoon lemon juice; 2-3 tablespoons water (to adjust consistency); ¼ teaspoon salt; Pinch of ground cumin (optional)

Description

Enjoy this delicious, gut-friendly roasted vegetable and quinoa bowl with tahini dressing. Perfect for those following a low FODMAP diet and a vegetarian lifestyle, this meal is nutritious, easy to prepare, and helps prevent bloating.

Ingredients

Scale

1 cup quinoa, rinsed thoroughly (or substitute with rice)
2 cups water or low FODMAP vegetable stock
1 medium carrot, cut into 1-inch pieces
1 medium zucchini, cut into 1-inch pieces
1 red bell pepper, deseeded and cut into chunks
1 cup fresh eggplant, cubed
2 tablespoons olive oil
1 teaspoon dried herbs (rosemary, thyme, or oregano)
½ teaspoon salt
¼ teaspoon black pepper
¼ cup pumpkin seeds (for garnish)
Fresh parsley or cilantro (optional)
2 tablespoons tahini
1 tablespoon maple syrup (or 1 tsp brown sugar dissolved in water)
1 tablespoon lemon juice
2–3 tablespoons water (to adjust consistency)
¼ teaspoon salt
Pinch of ground cumin (optional)

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Instructions

Rinse quinoa thoroughly under cold water. Combine with water or vegetable stock in a saucepan.
Bring to boil, then simmer covered on low heat for 15-20 minutes until fluffy. Let rest 5 minutes, then fluff with fork.
Preheat oven to 425°F (220°C). Prepare vegetables in 1-inch chunks.
Toss vegetables with olive oil, herbs, salt, and pepper on baking sheet. Roast for 20-25 minutes, stirring halfway, until tender and caramelized.
Whisk tahini, maple syrup, lemon juice, salt, and cumin in a bowl. Add water gradually until pourable.
Divide quinoa into bowls, top with roasted veggies. Drizzle dressing and garnish with pumpkin seeds and fresh herbs.

Notes

Use fresh eggplant to keep FODMAP levels low. Avoid overcrowding veggies when roasting to ensure caramelization. Store components separately for up to 3 days for meal prep. For a lower-calorie option, reduce olive oil to 1 tablespoon and use cooking spray for the rest.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Oven
Cuisine: Vegetarian, Low FODMAP

Nutrition

Serving Size: 1 bowl
Calories: 320
Sugar: 6g
Sodium: 380mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 7g
Protein: 9g
Cholesterol: 0mg