As much as I try to meal plan, there are some days that it doesn't happen and I don't really feel like cooking. On those days, it's nice to have something quick, nutritious, and filling like this bruschetta pasta. It's great with a salad or raw veggies on the side or you could add some greens to up the veggies and have it on its own!
I had written up this recipe a while ago and hadn't gotten around to posting it. I was looking through drafts and found it! When I was updating it, I was doing the elimination phase of the low FODMAP diet to be able to give more practical tips for clients so when I saw this recipe I thought it would be a great one to show you how you can change around recipes to make them work for you! Therefore, on top of the original recipe, I'm going to tell you swaps you can make in this recipe and in general to help you continue to enjoy a variety of flavours and foods despite not having using garlic and onions!
For the Bruschetta:
4 medium tomatoes (romas work best), finely chopped
1/4 cup sweet onion, finely diced
1 large clove garlic, crushed or minced
1/4 tsp salt
1 1/2 tsp dried oregano, rubbed between hands to bring out flavour
2 tbsp extra virgin olive oil
3 tbsp balsamic vinegar
freshly ground pepper to taste
Low FODMAP Swaps:
How do you make something low FODMAP that gets a huge amount of its flavour from garlic and onions? Why you make substitutions to give you similar flavours!
Green onion tops (not the bulb) are low FODMAP so use these instead of onion
Garlic infused olive oil is also low FODMAP so swap this for the regular olive oil and nix the garlic to get the flavour!
A small amount of balsamic (1tbsp) is low FODMAP so that's fine!
Tomatoes are fine as long as you don't go for large servings. According to Monash (the University that does FODMAP testing) 5 1/2 roma tomatoes contain oligosaccharides (fructans) so just don't go overboard on them and you're good!
For the rest:
2 cups cooked whole grain pasta of your choice
2 cups (1 can) black beans (or any bean or lentil), drained and rinsed*
1/2 oz crumbled feta cheese (leave out to make vegan)
Low FODMAP Swaps
Part of why I picked this recipe is how full of high FODMAP foods and this section is no exception!
Instead of the whole wheat pasta, you have a few options here. You can choose a gluten-free pasta made from rice, quinoa, or corn, or you can simply swap it for the grains themselves- I chose to use quinoa but millet and rice would also work well! Also if you plan to have a small amount, up to half a cup of cooked whole wheat pasta is considered low FODMAP so you could do this as well!
You can use up to half a cup of canned lentils that have been rinsed and drained, 1/2 cup of chana dhal (split chickpeas), or 1/4 cup of chickpeas that have been drained and rinsed and still be low FODMAP
If you aren't vegan, you can include up to 1oz (30g) of feta cheese and still have it be low FODMAP!
I added some roasted zucchini and red peppers instead of raw veggies on the side since this is better for digestion for many individuals with IBS- you don't have to do it but the flavours work so well together!
Combine bruschetta ingredients in a bowl and set aside. (Note: the longer this has for the flavours to meld, the better but it's also good if you do it right beforehand!
Cook pasta or grain of your choice according to package directions, drain when finished. and add back to pot.
Drain and rinse your can of beans or lentils and add to pasta. Mix in bruschetta and heat through.
Serve with a nice green salad or other veggies and top with feta cheese if desired!
Nutrition Info Original (based on 3 servings):
Sodium: 405mg (17% Daily Value)
Carbohydrates: 62g (49g net carbs)
Fibre: 12.9g (52% Daily Value)
Iron: 4.0mg (29% Daily Value)
Note: this nutritional information is calculated black beans and no feta cheese
Nutrition Info Low FODMAP:
Sodium: 628mg (26% Daily Value)
Carbohydrates: 51g (38g net carbs)
Fibre: 13.5g (54% Daily Value)
Iron: 4.8mg (34% Daily Value)
Note: this nutritional information is based off 1/3 bruschetta recipe with 1 cup cooked quinoa and half cup of lentils, drained and rinsed. To add more protein to this dish you may want to add some feta cheese or tofu as this is a bit lower than I would recommend.
Hopefully this helps you to see how you can tweak some of your favourite recipes to work for the low FODMAP diet! Remember that the elimination phase is not meant to be permanent so you should be able to add back those groups tolerated supervised under a Registered Dietitian. If this is something you are thinking of doing, you can check out here to see services and prices to see me!