Introduction: The Importance of Low-FODMAP Vegan Recipes
Embracing a vegan diet offers numerous health benefits, but it can sometimes include foods that are high in FODMAPs—short-chain carbohydrates that can cause digestive discomfort in some individuals. If you're already enjoying the benefits of JUVIA, restrictive diets may not be a concern for you.
However, if you're new to the scene, we've got you covered with three simple low-FODMAP vegan recipes. Looking to learn more about the world of FODMAP? We’ve got a detailed FODMAP guide.
Three Easy Vegan Low-FODMAP Recipes
1. Eggplant Curry
2. Zucchini Noodles with Avocado Sauce
3. Sweet Potato Chili
Feel free to add Aussie favourites like tempeh or tofu for added nutrition.
Eggplant Curry
A delightful plant-based curry featuring eggplant. Perfect alongside your choice of grains.
Ingredients:
- 1 large eggplant, cubed
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp garam masala
- ½ tsp turmeric powder
- 3 tbsp tomato paste
- 400 ml coconut milk
- Sea salt to taste
Instructions:
Sauté onion and garlic in oil or vegan butter. Add eggplant and spices.
Stir in tomato paste and coconut milk. Simmer until reduced.
Serve over cooked rice or quinoa.
Zucchini Noodles with Avocado Sauce
A nutrient-dense dish featuring popular ingredients like zucchini and avocado.
Ingredients:
- 4-5 zucchinis, spiralised
- 2 cloves garlic, minced
- 1 ripe avocado
- ¼ cup vegan sour cream
- ¼ cup vegan Parmesan cheese
- 2 tbsp nutritional yeast
- Sea salt to taste
Instructions:
Sauté garlic, then add zucchini noodles.
Blend avocado, sour cream, and cheese. Mix with noodles.
Serve warm and enjoy!
Sweet Potato Chili
A hearty vegan chili featuring sweet potatoes.
Ingredients:
- 1 onion, diced
- 2 cloves garlic, minced
- 3 cups sweet potatoes, cubed
- 1 can kidney beans
- 1 can tomatoes
- 2 tbsp tomato paste
- 1 tsp cumin powder
- 1 tsp chili powder
- Sea salt to taste
Instructions:
Sauté onion and garlic, add sweet potatoes and beans.
Stir in tomatoes, tomato paste, and spices. Cook until sweet potatoes are tender.
Serve over rice or quinoa and enjoy!
Final Thoughts
There you have it—three vegan, low-FODMAP recipes to boost your diet and health. A plant-based diet not only offers health advantages but also benefits the environment by reducing greenhouse gas emissions.
Whether you're a lifelong vegan or just exploring, these recipes are a delicious way to incorporate low-FODMAP foods into your diet.