Delicious and Gut-Friendly: Low FODMAP Spanish Recipes

Navigating a low FODMAP diet doesn't mean sacrificing flavor or your favorite cuisines. This article explores a range of delicious and easy-to-make Spanish-inspired recipes that cater to those with sensitive digestive systems. From hearty casseroles to refreshing soups and flavorful sauces, discover how to enjoy the vibrant tastes of Spain while keeping your gut happy.

Low FODMAP Spanish Beef and Rice Casserole

This recipe is a perfect example of the type of food people actually eat, it’s cheesy, it’s easy and it’s inexpensive. This Low FODMAP Spanish Beef and Rice Casserole is an easy gluten-free dish featuring tomatoes, seasonings, and cheddar cheese, baked up until melted and bubbly. It's adapted from Food.com and is such a breeze to make!

Ingredients:

• 1 lb. lean ground beef
• 1 14.5 oz. can unsalted diced tomatoes, undrained
• 1 1/2 cups water
• 1 cup sliced scallions, green parts only (about 1 bunch)
• 3/4 cup long grain white rice
• 1/4 cup diced green bell pepper
• 1 tablespoon vinegar
• 1 teaspoon salt
• 1 teaspoon brown sugar
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ancho chili pepper (or as tolerated)
• 1/4 teaspoon ground black pepper
• 1 cup shredded cheddar cheese
• Fresh chopped cilantro for serving

Instructions:

1. In a large skillet, brown and crumble beef over medium-high heat. Drain fat.
2. To the beef in the skillet, stir in the remaining ingredients (except for the cheese and cilantro).
3. Bring to a boil over medium-high heat. Reduce heat to low and gently simmer, covered, until most of the liquid is absorbed, about 30 minutes, stirring occasionally.
4. Heat oven to 375 degrees F. Transfer the mixture into a 2.5 qt. casserole dish.
5. Sprinkle evenly with cheese.
6. Bake about 10 to 15 minutes, or until the cheese is melted and the casserole is hot and bubbly.
7. Sprinkle with fresh cilantro and serve!

Low FODMAP Mexican Rice

This recipe provides a flavorful and safe option for those following a low FODMAP diet.

Ingredients:

• Garlic Infused Olive Oil
• White rice
• Canned tomato sauce (safe at 1 tablespoon per meal)
• Low FODMAP chicken broth
• Kosher salt
• Ground cumin
• Green onion tops
• Optional toppings: chopped green onion tops, cilantro, and cotija cheese

Instructions:

1. In a large saucepan, heat the garlic infused olive oil and white rice on medium heat.
2. Stir the rice constantly for 3 minutes until lightly toasted.
3. Add the canned tomato sauce and stir constantly for another 2 minutes.
4. Next, add the chicken broth, kosher salt, and ground cumin. Stir.
5. Turn the heat up to high and bring to a boil. Once boiling, set a timer for 6 minutes.
6. Lower the heat to the lowest setting. Sprinkle the chopped green onions over the rice.
7. Cover rice with a lid and simmer for 20 minutes.
8. Remove from heat, keep the cover on and let stand for another 10 minutes.
9. When ready, remove the cover and fluff with a spoon or fork and serve hot.
10. If wanted top with chopped green onion tops, cilantro, and cotija cheese.

Tips for Perfect Rice:

• Avoid Stirring: Once the cover is on, avoid peeking or stirring, as this can lead to mushy rice.
• Liquid Measurement: Ensure the correct liquid-to-rice ratio to prevent mushy rice.

Reheating:

Place a serving on a microwave-safe plate, put an ice cube in the center, cover. Heat for 1-2 minutes or until warm.

Freezing:

Chilled rice can be stored in a freezer-friendly container for up to four months. Defrost overnight before reheating.

Read also: Weight Loss with Low-FODMAP

Low FODMAP Romesco Sauce

This recipe offers a classic Spanish sauce with a smoky flavor while remaining low in FODMAPs. For this version, the almonds have been switched for walnuts, which are lower in FODMAPs and the garlic for garlic infused olive oil.

Ingredients:

• Walnuts
• Garlic infused olive oil
• Roasted red peppers
• Tomato puree
• Red wine vinegar
• Smoked paprika
• Chilli flakes
• Salt
• Black pepper
• Extra-virgin olive oil

Instructions:

1. Add the walnuts to the bowl of a food processor and pulse until finely ground.
2. Add in the garlic oil, roasted red peppers, tomato puree, red wine vinegar, smoked paprika, chilli flakes, salt and a couple of twists of black pepper and process until smooth.
3. Scrape down the sides of the bowl and then, with the machine running, drizzle in the extra-virgin olive oil, until the sauce is smooth and spoonable. You might not need the full 100ml - see how you go. Likewise you might find you like it with a little more vinegar, or a little more chilli. Taste and adapt to suit you.

Serving Suggestions:

Serve with grilled fish, charred roasted veggies, or as a dip with crudités.

Storage:

Any leftovers should keep in a clean, airtight container in the fridge for about a week.

Low FODMAP Gazpacho

This recipe is a classic Spanish cold soup with a FODMAP makeover.

Ingredients:

• Tomatoes
• Cucumber
• Bell peppers (orange and yellow bell peppers have not been lab tested)
• Garlic-infused olive oil
• Scallions
• Sherry vinegar
• Tabasco
• Sourdough bread*Fresh herbs

Instructions:

1. Stir together your chopped tomatoes, with any juice, with the scallions, cucumber and bell peppers in a nonreactive bowl.
2. Stir in 1 tablespoon of the garlic-infused olive oil.
3. Taste and add vinegar to taste along with salt and pepper. Add Tabasco if you like.
4. The soup is ready to serve but I think it is even better after it has sit for about 1 hour for flavors to meld.
5. For the croutons, heat some of the extra Garlic-Infused Oil in a nonstick pan over medium-high heat, add the sourdough bread chunks and sprinkle with some salt.
6. Serve the gazpacho in bowls, or small glasses for sipping. Drizzle with remaining 1 tablespoon Garlic-Infused Oil right before serving and add fresh herbs if you like. Top with crunchy croutons and serve.

To Peel Tomatoes:

1. Bring a large pot of water to a boil.
2. Drop whole tomatoes into the water and blanch for about a minute or until the skin slips off easily.
3. Carefully remove from water and drain. Allow to cool until you can handle them comfortably.
4. Slip off the peels and discard.
5. Slice in half crosswise and squeeze out and discard the seeds. I use my fingers to help. Your tomatoes are now ready to chop.

Manchego Crostini

This recipe offers a simple starter with Spanish, semi-hard Manchego sheep’s milk cheese.

Read also: Delicious low-FODMAP vegan recipes

Ingredients:

• Bread slices (low FODMAP)
• Olive oil
• Garlic oil
• Mustard
• Manchego cheese
• Jamon or prosciutto (optional)
• Cherry tomatoes
• Herb of choice

Instructions:

1. On a tray lined with non-stick paper, brush or preferably spray the bread slices with olive oil then evenly drizzle the garlic oil over the top.
2. Bake in a preheated 180°C oven for about 9 minutes or until lightly browned.
3. Remove from the oven and spread the slices with mustard.
4. Top with the cheese and return to the oven until the cheese starts to melt (for about 4 minutes).
5. While still piping hot, top with the jamon then cherry tomatoes and scatter with your herb of choice. Serve straight away.

Low FODMAP Diet Considerations

When following a low FODMAP diet, it's crucial to be mindful of ingredient choices and portion sizes. The Monash University Food App and FODMAP Friendly App are valuable resources for determining the FODMAP content of various foods. Consulting with a registered dietitian specializing in low FODMAP diets can provide personalized guidance and support.

Read also: Delicious Low FODMAP Chicken

tags: #low #fodmap #diet #recipes #spanish