Easy Veggie Rice | Vegan & LowFODMAP

This vegan LowFODMAP recipe is super easy to prepare in advance to take to school or work with you or have in your fridge for whenever you need a quick meal. Of course people who do not need to eat Low FODMAP can enjoy it as well!



Notes:

  • If you do not have a rice cooker it is also possible to prepare the dish in a pot. However, it could take more time and you need to stir occasionally.

  • I created the recipe referring all measurements from the Monash University FODMAP app.


Ingredients (1-2 portions)

A)

  • 100g (raw) brown rice

B)

  • 1 large carrot

  • 1/2 red bell pepper

  • 1 common tomato

C)

  • 42g chickpeas (canned) (not more for LowFODMAP)

  • 20g tomato paste

  • 1 tbsp miso paste

  • 1tsp maple sirup

  • 1/2 tsp cumin

  • 1 tsp salt

  • 1/2 tsp dried corriander

D)

  • 550ml water

  • 10g pumpkin seeds

  • 1tbsp dark green part of spring onions, copped (the white and light green part are high FODMAP)

Method

  1. Wash the rice and insert it into a rice cooker.

  2. Cut the veggies (B) into small cubes and add them to the rice.

  3. Rinse the chickpeas throughly and add everything from C to the rice cooker and stir well.

  4. Now add water and stir again.

  5. Close the rice cocker and press "start" on standard setting. (Alternative: Cook the dish in a large pot and stir occasionally so that nothing burns.)

  6. Wait until your dish is done, add the spring onion and pumpkin seeds, and enjoy!


Before cooking.


After cooking.



 

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