if you are looking for a Vegetarian Low FODMAP Recipes, this grilled eggplant is super easy and perfect as part of a large buffet, as a low key dinner or as a room temperature side.It was adapted from Ottolenghi’s Jerusalem But I make it gluten free, dairy free and vegan.
Recently, a friend asked me for eggplant recipe ideas. Her FODMAP has been low lately and we are entering summer when those dark purple plants start to pop. While it’s one of my favorite vegetables and one of the easiest centerpieces of a vegetarian low-FODMAP meal (sorry, mushrooms!), I hardly have anything to point her to!
this Turkey Eggplant Recipe is one of my most popular on the blog, so you’d think I’d get tips. Well, all I can say is we’re here now, sorry for the delay!
What makes this eggplant recipe low FODMAP and gluten free?
I’ve always found summer to be a very easy low FODMAP season because that’s when many low FODMAP vegetables are in season (full list and recommendations here How to Cook a Low FODMAP Diet). Think ratatouille minus garlic and onions.
You have zucchini, zucchini, tomatoes, and… of course… eggplant!
That said, eggplants are generally of good quality throughout the year. I love it as a vegan center because it’s meaty enough to sear on the grill, or in this case, caramelized in the oven. When halved, it’s a large enough vehicle to build a full meal.
This recipe looks like a stuffed eggplant without the fuss of sanctifying the veggies. Unlike portobello mushroom caps, which serve a similar purpose, eggplants are not high in FODMAPS.
chermula eggplant recipe adapted from Ottolenghi’s Jerusalem, which is one of my favorite books on Mediterranean cuisine. He uses Bulgarian wheat, which is neither gluten-free nor low-FODMAP. So I replaced it with quinoa, omitted the yogurt and used tahini instead so it could be vegan and dairy free too.
The only modification you have to make to my version on the low FODMAP diet is to omit the garlic. If you can have it, it will add some deliciousness to the chermoula spice marinade.
Another small tweak: I cooked the quinoa with some extra spice marinade for extra flavor.
The rest of the ingredients and seasonings are naturally low FODMAP or low FODMAP: fresh mint, raisins, tahini, lemon juice, sliced almonds and green olives.
If you want another low FODMAP eggplant recipe, check out my Eggplant Caponata Lasagna with kale or these Ratatouille Enchiladas!
Why is this a healthy carb recipe?
As you know, I’m doing a new recipe All about healthy carbs. The trick is to make sure your gluten-free grains contain plenty of fiber-rich plants, protein, and healthy fats.
In this case, the latter comes from almonds, tahini and olives.
If you’re a student of the Mediterranean diet, you know it does get the healthy carb equation right. So until CARBIVORE is available for purchase, any book focusing on this diet will likely have some excellent healthy carbohydrate options, including many volumes by Ottolenghi!
What does this grilled eggplant recipe serve?
I love this dish as a vegetarian main course.All you need is a simple green salad or this basic bitch Kale Salad let it be.
But since it’s also a great choice for room temperature meals, you can add it to a grand summer barbecue buffet, potluck, or picnic. Half an eggplant makes a side portion for one person or two main dishes.
Read on for this Roasted Eggplant Recipe with Quinoa Pilaf and Tahini Sauce!
With health and hedonism,
Phoebe
Ottolenghi-Style Grilled Eggplant with Quinoa and Tahini Sauce (Low FODMAP Optional)
This recipe is based on Ottolenghi’s Chermoula eggplant in his book “Jerusalem”. I have modified it to be gluten free and optionally low FODMAP. For the latter, just omit the garlic. This is a versatile and easy whole grain and herb meal.
raw material
-
1
clove
garlic
minced -
2
teaspoon
Cumin Powder -
2
teaspoon
minced coriander -
2
teaspoon
Aleppo pepper or 1/2 teaspoon chili flakes -
1
teaspoon
chili - olive oil
- sea salt
-
4
small eggplant -
¾
cup
uncooked quinoa -
¼
cup
golden raisins -
¼
cup
fresh lemon juice -
¼
cup
Tahini -
1/3
cup
pitted green olives
Halved (about 8) -
1/4
cup
sliced or chopped almonds
bake -
½
cup
chopped mint leaves
instruct
-
Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper.
-
In a small bowl, combine garlic, cumin, coriander, Aleppo pepper or chili flakes, paprika, 1/3 cup olive oil, and ½ teaspoon salt. Mix until a paste forms.
-
Cut the eggplant in half lengthwise, and use a diagonal criss-cross cut to open the flesh of each half, making sure not to penetrate deep enough to pierce the skin. Place the eggplant meat-side up on the baking sheet. Spoon the spice paste over each half of the meat and spread evenly (any leftover can be used for the quinoa). Transfer to oven and bake for 40 minutes, or until eggplant is completely soft and caramelized.
-
Meanwhile, cook quinoa: In a small saucepan, combine quinoa with 1 ¼ cups water, ½ teaspoon salt, and any remaining spice paste. Bring to a boil, cover and reduce heat to low. Cook until all the liquid is absorbed and the quinoa is pearly, about 15 minutes. Sprinkle the raisins over the hot quinoa, cover and let sit covered for 10 minutes.
-
Make the sauce: In a small bowl or 2-cup measuring cup, whisk together tahini and lemon juice. A thick paste will form. Add ¼ cup water and ½ teaspoon salt. Blend until smooth and the consistency of yogurt, adding more water if necessary.
-
Finish Quinoa: Add olives, almonds, and everything except 2 tablespoons mint.
-
Place the eggplant on a plate and spoon the quinoa on top. Drizzle with tahini and garnish with remaining mint. Enjoy warm or at room temperature!
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!
