Hi I'm Michelle the irritable vegan I'm here to share my vegan low fodmap story
and hopefully take some of the BS out of IBS today I've got a rich and spicy
fodmap friendly take on an inventive recipe from the Minimalist Baker
refried lentils with all the trimmings let's get into it we'll begin by preparing the
salt and pepper wedges add 400 grams of potatoes to a bowl season with a splash
of garlic oil salt pepper and smoked paprika stir the seasoning into the
potatoes until well coated spread the wedges out in a single layer on a
baking sheet and cook for 25 minutes at 220 degrees Celsius meanwhile to a
nonstick pan add 1 tablespoon of garlic oil 1/2 a teaspoon of asafoetida 1/2 a
teaspoon of cumin 1/2 a teaspoon of smoked paprika and give it a good stir
into the oil for 30 seconds to the seasoned oil add 75 grams of diced red
bell pepper 100 grams of grated carrots 1 small chopped chili pepper deseeded if
you prefer it milder fry for 5 minutes before adding 90 grams of canned rinsed
lentils 1 tbsp of grated ginger pinch of coriander seeds 1 tsp of maple
syrup 1/2 a tbsp of cacao powder and 1 tbsp of tomato puree fry for another 2
minutes before adding 100 grams of fresh tomatoes 30 grams of spring onion
greens and a cup of veg stock simmer for 10 minutes until thickened for the sour cream add the
juice of half a lime to half a cup of coconut yogurt then stir in a pinch of
salt and dried dill once you're happy with the thickness of
the lentils add salt pepper dried chili flakes and a generous squeeze of lime to
taste when the lentils are done prep the speedy guacamole by mashing together
60 grams of ripe avocado with a heaped tablespoon of nooch 1 tablespoon of
chopped fresh basil salt pepper and a generous squeeze of lime you can add an
optional splash of avocado oil if the mix seems too dry mash everything
together into a thick creamy guacamole to get the classic refried bean texture
blitz 1/2 the lentil mix in a food processor serve with all the trimmings
and your choice of corn tacos or chips tortilla wraps or over rice this recipe
makes two portions so it's a great meal to share or add into your weekly meal prep
routine all the accompaniments are also calculated for two portions so it's safe
to eat half a serving of the guacamole and sour cream in one sitting
the potato wedges are fodmap free and can be eaten freely according to appetite
this recipe is a delicious fodmap safe spin on a Mexican classic but I
can't take the credit for it it's actually a low fodmap version of a
recent recipe from the Minimalist Baker I'll leave a link to her version down
below whilst it may not be authentic it is delicious and safe to enjoy in any
phase of the low fodmap diet I think it's a great easy meal to cook in bulk
and share with family and friends as long as you know the total amount of
ingredients used then divide it down to determine a fodmap safe portion for you
I really hope you give this recipe a try and please remember to tag me and the
Minimalist Baker in any photos over on Instagram as always thanks so much for
watching and I'll speak to you soon byeee
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