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Monash FODMAP - Low FODMAP Vegan Roasted Chickpea and Vegetable Bowl

This document provides a recipe for a Low FODMAP Vegan Roasted Chickpea & Vegetable Bowl with Peanut Cream, serving 4 people. The preparation time is 2 hours and 10 minutes, with a cooking time of 35 minutes, and includes ingredients like peanuts, soy sauce, chickpeas, and various vegetables. Nutritional information per serving is also included, highlighting energy, protein, carbohydrates, and fat content.

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dr.martynchuk
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22 views2 pages

Monash FODMAP - Low FODMAP Vegan Roasted Chickpea and Vegetable Bowl

This document provides a recipe for a Low FODMAP Vegan Roasted Chickpea & Vegetable Bowl with Peanut Cream, serving 4 people. The preparation time is 2 hours and 10 minutes, with a cooking time of 35 minutes, and includes ingredients like peanuts, soy sauce, chickpeas, and various vegetables. Nutritional information per serving is also included, highlighting energy, protein, carbohydrates, and fat content.

Uploaded by

dr.martynchuk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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monashfodmap.

com

Low FODMAP Vegan Roasted Chickpea &


Vegetable Bowl with Peanut Cream
Serves: 4 Prep: 2 hours 10 minutes Cook: 35 minutes
Stack Cup

Ingredients Metric Imperial

1 cup raw, unsalted peanuts, soaked 155 g 5.5 oz


¼ cup soy sauce 66 g 2.3 oz
½ tsp chilli paste 2g 0.07 oz
½ tsp white vinegar 2.5 g 0.1 oz
1 tsp white sugar 4g 0.1 oz
2 tsp crushed ginger 6g 0.2 oz
Water, for thinning
¼ cup coriander, minced 15 g 0.5 oz
1 cup green beans 140 g 4.9 oz
½ cup red capsicum 60 g 2.1 oz
1 cup broccoli florets, chopped 75 g 2.6 oz
2 large carrots 125 g 4.4 oz
2 tsp garlic infused olive oil 10 g 0.4 oz
¼ tsp black pepper 0.5 g 0.01 oz
1 tbsp sesame seeds 13 g 0.5 oz
1 cup canned chickpeas, drained and rinsed 170 g 6 oz
2 cups quinoa or brown rice, to serve
Low FODMAP sprouts (e.g. bean sprouts, alfalfa), to serve

Method
1. At least 2 hours before preparing meal, place peanuts in a bowl and cover with water to soak.
2. After soaking, remove peanuts from the water, reserving the water, and place in a food
processor or blender along with soy sauce, chilli, vinegar, sugar and ginger. Pulse a few times,
adding water as required to thin the mixture to a sauce-like consistency. Let the food
processor or blender run until nut mixture is smooth. Add in coriander and pulse until blended
through evenly. Add salt and pepper to taste if desired.
3. Preheat oven to 180°C/356°F. Cut the carrot and capsicum into bite size pieces and toss in a
roasting pan with beans, broccoli, olive oil, black pepper, and sesame seeds. Roast for 15
minutes then stir in chickpeas. Roast for another 15-20 minutes until vegetables are tender.
4. In a bowl, toss together vegetables, quinoa/rice, and sprouts. Drizzle sauce over bowl to serve.

Hints
 Other low FODMAP nuts can be used to make the sauce if desired e.g. macadamia nuts, Brazil
nuts, pecan nuts etc.
 For a more hearty meal, top your bowl with a serve of grilled meat, fish or tofu
 Make recipe in a double batch and divide into individual serve containers for a quick and easy
lunch/dinner to grab on the go!
monashfodmap.com
Recipe and image adapted from: https://naturallyella.com/roasted-vegetable-chickpea-bowl-with-
cilantro-cashew-cream/

Nutrition Information (per serve)


Energy 1957 Kj / 468 cal
Protein 18.70g
Carbohydrates 39.60g
Sugar 0.00g
Total Fat 24.40g
Saturated Fat 3.60g
Fibre 10.00g

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