Top 10 Low FODMAP Indian Recipes, (Vegetarian, Simple and Light Recipes)
Top 10 Low FODMAP Recipes Indian, Vegetarian, Simple and Light Recipes. These recipes will have your back as you follow your low-fodmap diet plan. These recipes can be used if you have IBS, IBD, GERD, Acid, Chorn Disease and Colitis. The top 10 low fodmap recipes bring variety to your otherwise monotonous eating plan.
Low FODMAP Recipes Indian, Vegetarian, Simple and Easy Recipes
Here are some easy vegetarian easy low fodmap Indian recipes. These are made from simple and easily available ingredients in every Indian household. There may be some fruits that are not readily available in your city that we have used. However, we promise to bring you so many varied and more low fodmap recipes for your taste buds.
1. Fruit Parfat
Ingredients:
Coconut milk yogurt ½ cup
Kiwi 25g
Melon 25 g
Berries 25 pinch
Pumpkin Seeds 1 tbsp
Toasted Oats 1 tablespoon
Honey 1 tablespoon
Method:
- Prepare quark from coconut milk
- Beat the curd and set aside
- Cut all fruits into small cubes
- Roast the oatmeal until golden brown
- Take 1 wide-bottomed jar and place the sliced fruit on the bottom
- Mix the roasted oats with honey and put its layer on top of the fruit
- Pour the whipped curd over the oat layer
- Garnish with the pumpkin seeds and serve either chilled or at room temperature
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2. Pancakes with rice and basil
Ingredients:
Cooked Rice 1 cup
Paprika 25 g
Camembert cheese 30 g
Carrot 25 g
Tomato 25 g
Basil leaves 1 tablespoon
Coconut Milk 50ml
Salt to taste
Ginger paste ¼ teaspoon
Oil 1 teaspoon
Method:
- Puree the cooked rice
- Chop all the veggies along with basil leaves and cheese
- Mix everything thoroughly
- Add ginger paste, salt, oil, coconut milk and mix well
- Add water until the mixture is soft enough to spread on the tawa
- Let the mixture sit for half an hour, then make the pancakes on non-stick tawa
- Serve hot with coconut chutney or cilantro chutney
3. Tofu Tikka
Ingredients:
Tofu 100 g
Oil 15 g
Tomato 50 g
Paprika 50 g
Salt to taste
Ginger paste ½ teaspoon
Turmeric powder ¼ teaspoon
Coriander seed powder 2 pinches
Method:
- Cut the tofu and vegetables into 1 cm cubes
- Marinate the cubes with all spices, vinegar, ginger paste and mix well
- Leave the marinade to rest for half an hour
- Thread 1 cube of tofu into the skewers, followed by a piece of pepper and tomato
- Repeat until the skewer is full
- Heat the non-stick pan and place the skewer on the pan
- Brush the vegetable and tofu cubes with oil and grill on all sides until golden brown
- If you don't have a skewer, simply place each piece of tofu and veggies on non-stick tawa
- Brush each piece with oil and fry until golden brown on both sides
- Serve with green chutney or tomato chutney
4. Italian Potato Cheese Rosti
Ingredients:
Potato 100 g
Feta Cheese 1 tablespoon
Salt to taste
Mixed herbs 1 pinch
Method:
- Grate potatoes and cheese
- Add salt and mixed herbs and mix thoroughly
- Heat a non-stick tawa and place the mixture on top
- Beat the mixture evenly with your fingers to create round, thin hash browns/chilas
- Fry it on both sides until golden brown
- Serve hot with almond milk, soy milk, or coconut milk quark
5. Pasta Salad
ingredients:
Gluten Free Pasta ¼ cup
Cherry tomatoes 25 g
Lettuce 25 g
Cucumber 25 g
Salt to taste
Lemon Juice 1 teaspoon
Honey 1 teaspoon
Pumpkin Seeds 1 teaspoon
Walnuts 1 teaspoon
Method:
- Cook and drain the noodles
- Finely chop all the vegetables and walnuts
- Steam the vegetables for 10 minutes to avoid the fiber irritating your gut
- Mix noodles, vegetables and spices
- Finally add the vinegar and honey and mix well
- Serve the salad either chilled or at room temperature
6. Zucchini Bomb
Ingredients:
Zucchini 50 g
Cherry tomatoes 3 nr
Boiled Egg 1 No
or
Tofu 50g
Lemon Juice 1 teaspoon
Salt to taste
Toothpick 3 number
Method:
- Dice the boiled egg or tofu and sprinkle evenly with salt
- Using a vegetable peeler, peel the courgettes into thin strips
- Roll the zucchini strips around the cherry tomato and secure with a toothpick
- Add diced egg or tofu over this Rolled Tomato Zucchini Bomb
- Make 3 such bombs
- Drizzle over lemon juice and chaat masala and serve as finger food, salad or evening snack
7. Beet Potato Knobs
Ingredients:
Beet 50 g
Potato 50 g
Turmeric ¼ teaspoon
Salt to taste
Ginger paste ¼ teaspoon
Oil 1 teaspoon
Method:
- Boil and mash potatoes and beets
- Finely chop the peppers
- Mix all ingredients and make 1 inch balls
- Flatten the balls with your palms
- Heat the grill or nonstick skillet and fry both sides of these knobs until golden brown
- Serve hot with cilantro or tomato chutney
8. Neer dosa
Ingredients:
Rice ¼ cup g
Coconut ¼ cup
Salt to taste
Method:
- Soak the rice for 4 to 6 hours and drain off all the water
- Grate the coconut without the outer skin
- Mix rice and coconut into a smooth paste
- Use only 1 tablespoon of water when blending
- Add water until the batter has a water-like consistency
- Add salt to taste
- Heat the cast-iron tawa or a non-stick dosa tawa, pour in the batter and fry on both sides until it looks like a web
- Serve the dosa with dried potato and tomato chutney
9. Date oat bites
Ingredients:
Dates 50 g
Oats 1 tablespoon
Chopped walnuts 1 tablespoon
Pumpkin seeds ½ teaspoon
Method:
- Pit the dates and roast them in a coated pan
- Roast the rolled oats, walnuts and pumpkin seeds separately and grind them coarsely
- Mix all the ingredients well and shape into balls or cubes
- The morsels are ready to serve
10 Egg or chicken curry
Ingredients:
Eggs (for omelette) 1 no
or
Chicken 100g
For sauce
Chopped tomato 100 g
Oil 10g
Turmeric powder ¼ teaspoon
Salt to taste
Ginger paste ½ teaspoon
Jeera 1 pinch
Method:
- Hard boil and dice the eggs or shred and boil the chicken
- For the sauce, heat the oil, add Jeera and let it bubble
- Add the tomato puree and cook until the oil separates
- Add all spices along with salt and cook for another minute
- Add the sliced egg or shredded chicken into the sauce and allow to cook properly
- Serve this spicy curry with rice
Final grade:
We hope these Top 10 Low FODMAP Recipes Indian Vegetarian Simple Easy Recipes will help you diversify. Here are a few more low fodmap diet recipes and details that will help you recover from your digestive woes. To avail your Personal Meal Plan for your medical issues and symptoms you can write to us at care@dietburrp.com. Or visit this Personal Nutrition Advice page.
