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!
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)
100g (raw) brown rice
1 large carrot
1/2 red bell pepper
1 common tomato
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
10g pumpkin seeds
1tbsp dark green part of spring onions, copped (the white and light green part are high FODMAP)
Wash the rice and insert it into a rice cooker.
Cut the veggies (B) into small cubes and add them to the rice.
Rinse the chickpeas throughly and add everything from C to the rice cooker and stir well.
Now add water and stir again.
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.)
Wait until your dish is done, add the spring onion and pumpkin seeds, and enjoy!