Hi I'm Michelle the irritable vegan and this week we've got a warm and comforting
vegan low fodmap goulash that's ready in 30 minutes perfect for getting tea on
the table fast over the upcoming busy festive months I hope you enjoy it
we'll start by adding two tablespoons of garlic oil to a deep pot add in 300 grams
of roughly grated parsnip and 300 grams of grated carrot keep everything
moving as it has a tendency to stick add two tablespoons of fresh grated
ginger and a finely diced deseeded chili then 150 grams of diced radish and
150 grams of sliced red bell pepper
sprinkle in one teaspoon of smoked paprika one teaspoon of ground cumin one
teaspoon of asafoetida 1/2 a teaspoon of cayenne pepper and one fodmap safe stock cube
remember to keep stirring add two tablespoons of balsamic vinegar or
replace one cup of the water that we'll add in a minute with a cup of red wine
if you prefer one tablespoon of Dijon mustard one tablespoon of yeast extract
such as Vegemite and 100 grams or 1/3 of a cup of tomato puree pour in 1 litre
that's 4 cups of boiling water and 160 grams of canned rinsed and
drained lentils and 300 grams of finely sliced white cabbage if you malabsorb
sorbitol you can replace this with kale if you prefer submerge the cabbage fully
into the gravy finish off with a dried bay leaf then cover with a lid and
simmer on low for 25 minutes stirring occasionally
remove the lid after 25 minutes to allow the goulash to thicken up slightly then
add a handful of chopped fresh sage and salt and pepper to taste
simmer the goulash uncovered for a further 5 minutes or until it thickens
up to your liking whilst the goulash cooks
steam and mash together 700 grams of white potatoes and 300 grams of sweet potatoes
serve the warming comforting goulash alongside the creamy mashed
potato this is the perfect autumn winter recipe with all the feels of
home-cooked comfort food in a little over 30 minutes this recipe serves four
generous fodmap safe portions and is particularly good the following day or
two so it's a great one to make in bulk for the week ahead if you malabsorb
mannitol you could skip the addition of sweet potatoes and serve
with regular mashed potato rice or polenta
if you've successfully reintroduced fructans in grains then I highly
recommend a chunk of crusty fresh bread on the side grating the root vegetables
not only helps them to cook quicker but really gives a pulled pork or jackfruit
texture to the overall dish which is something that I really like if you're
in the personalised phase then you can experiment by adding in some pulled
jackfruit the chunks of radish add a bit of bite and make a good substitute for
the onion and the lentils absorb all of those lovely warm flavors and help to
thicken the goulash please share this recipe with anyone you know looking for
a gut friendly comfort food fix thanks so much for watching and I'll speak to you soon byeee
[Festive Music and Bells]
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[Fire crackling and fireworks shooting and popping]