Quorn Mince Chilli

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Ingredients

  • 1 tablespoon of olive oil
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of chilli powder
  • 1/4 yellow capsicum
  • 4 large tomatoes
  • 1 cup of 7’s vegetable stock
  • 2 cups of Quorn mince
  • 1 small can of 4 bean mix
  • 1 sachet of tomato paste

Method

  1. Warm oil in a pan.
  2. Stir in the spices and capsicum.
  3. Add tomatoes and 4 bean mix.
  4. Add Quorn mince, vegetable stock and tomato paste.
  5. Simmer gently for 20–30 minutes.

Serve with pasta, rice, tacos or jacket potatoes. A spoonful of sour cream or Greek yoghurt will cut down on the heat of the chilli.

Vegetable Soup

Ingredients

  • 3 medium or 6 small potatoes
  • 2 carrots
  • 1 cup of kent pumpkin
  • 1 cup of peas
  • 2 tablespoons of olive oil
  • 1 teaspoon of ground turmeric
  • (Add some other ground spices such as cumin, cardamom or ginger, according to taste.)

Method

  1. Cut the potatoes in halves or quarters depending on size.
  2. Peel the carrots and cut into 1cm sized pieces.
  3. Gently fry the potatoes in the olive oil for a minute, then add the carrots for a few more minutes.
  4. Add 750ml of water to the soup and bring it up to a simmer.
  5. In the meantime, cut the skin off the pumpkin, or leave it on, if you prefer.
  6. After 10 minutes, add the pumpkin to the soup and bring it back to a gentle simmer.
  7. After 10 more minutes, add some frozen peas and simmer for 10 more minutes.
  8. When the vegetables are all cooked, you can add a Massel 7’s stock cube or some salt and pepper, if you prefer.

(A small can of rinsed legumes can be added for more protein.

Other vegetables from the low FODMAPs list can be added to this basic recipe, for a change in flavour and nutrients.

Low FODMAPs pasta could be added 10 minutes before the vegetables are ready for a “hearty” soup.)

Potato and Watercress Soup

Ingredients

  • 6 small potatoes (1/2 kg)
  • 3 spring onion leaves (green part only)
  • 6 cups of water
  • black pepper
  • 2 large handfuls of watercress
  • coconut cream
  • 2 Massel 7’s chicken stock cubes

Method

  1. Cut potatoes in quarters.
  2. Fry potatoes for one minute and then add spring onion tops.
  3. Add water and the stock cubes.
  4. Simmer for 20 minutes.
  5. Sprinkle on some black pepper.
  6. Add in the watercress and blend the soup with a stick mixer.
  7. Stir in some coconut cream.
  8. Return to the heat to warm up the soup.

Pasta

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There are various kinds of gluten-free pasta in the shops which may or may not be low FODMAPs. The brand that I find easy to digest is Buon Appetito gluten and wheat free pasta by BUONTEMPO. It’s 87% rice and 13% maize/corn flour. It comes in spirals and penne. Kids love it. It’s softer than wheat pasta so be careful not to over cook it.

Barilla sells gluten free pasta that tastes like, and has the texture of “real” ie wheat pasta. It’s more expensive but worth it.

The same rules for getting good pasta apply, ie regular stirring while lightly simmering the pasta.

Tomato Pasta

Quantities for 2 serves

Ingredients

  • gluten free pasta (approximately 1 cup for each person and 1 for the pot)
  • 5 or 6 tomatoes (a mixture of Roma, vine ripened and standard tomatoes)
  • best olive oil
  • herbs (basil, oregano, marjoram – fresh or dried)

Method

  1. Put enough water in a large pot to allow the pasta to move freely when stirred. Bring the water to a moderate simmer before adding the pasta. Add the pasta and stir gently. Watch the pasta until it comes back to a gentle simmer. Don’t let it boil.
  2. Cut up the tomatoes but don’t de-skin them as you lose flavour and goodness.
  3. Put about 2 Tablespoons of good olive oil in the frying pan. Warm it and add the tomatoes. Return the tomatoes to a gentle simmer. Don’t let the tomatoes boil.
  4. Keep a watch on the pasta and tomatoes, and stir both pots intermittently as needed.
  5. When ready drain the pasta. The time needed is usually less than stated on the packet.
  6. Blend the tomatoes by hand or a stick blender. Add the tomatoes to the pasta and stir.
  7. Serve with your favourite cheese, or without, if you prefer.