This easy roasted broccoli side dish with a tangy herbaceous caper pesto will look beautiful on your holiday table or for a weeknight dinner. It has some roasted cabbage added to allow for a larger low FODMAP portion, but it really is the best side dish for any dairy-free, gluten-free meal!
I don't provide services Vegetable Side Dishes Recipes I should visit this site more often, partly because I can get a little lazy when it comes to my own dining room table. Usually, I keep things simple, roast one vegetable or another in the oven, and call it a day.
But occasionally, when I entertain my family or bring side dishes for a family vacation, e.g. passover, I’ll get a little more creative with my usual roasted veggies. This Broccoli and Cabbage with Caper Pesto is just the right middle ground, with just a little extra effort to make it special.
Broccoli is one of the medium FODMAP vegetables that many people enjoy eating. Sibo diet Don't want to mess around. Tracking quantities can be difficult, so it's often easier to ignore (unless you have someone to do the math for you, like I do in my book) Low FODMAP Recipes!
But this is a huge shame as it makes for such a simple addition Low FODMAP Vegetarian Recipes. Luckily, I have a few strategies for making it a vegetable side dish without feeling bloated at the end of the meal.
Is broccoli low in FODMAPs?
According to the Monash app, broccoli florets are low in FODMAPs at 3/4 cup or 2.6 ounces per serving. This is easy to achieve if you mix in another vegetable or serve them as a side dish.
But I have a few other strategies for lowering broccoli's FODMAPS content and making it part of the IBS diet.
Ingredients for this low-FODMAP side dish:
Tips for Stretching Low-FODMAP Broccoli
First, I remove as much tough stems as possible. The FODMAP concentration in the stems was higher than that in the leafy florets. To do this, simply remove the huge thick stems. Then, when you cut the heads into florets, cut off any excess longer stems.
The second strategy is to mix the broccoli with an equal amount of another low-FODMAP vegetable so the platter feels rich. For this dish, I used thinly sliced ​​cabbage, which almost looked like burnt onions in the final dish. Another way to get your palette into an abundance mindset!
If you don't like cabbage, other low (or medium) fodmap options require a similar amount of time in the oven as broccoli: carrots, bok choy, and green beans. Feel free to substitute or add any of these except the cabbage!
Mine is also another delicious low fodmap vegetarian side dish with carrots and green beans Sibo book!
Finally, what makes this broccoli side dish really sing for low FODMAP folks – but really anyone looking for a super delicious and gorgeous holiday side dish – is the sauce!
This caper pesto is part salsa pesto, part gremolata because it’s finished with lemon zest! I used three different herbs here, but you can simplify the process if you don't want to purchase so many bunches. I love the flavor of mint in spring recipes, and the chives really add an onion flavor that you miss in pesto without garlic.
I used sunflower seeds in this pesto instead of pine nuts (always too rich for my blood!). They have a lovely texture and many health benefits. And the prices are often very cheap. Other options include: almonds, walnuts or pumpkin seeds. I've made pesto with all of these substitutions and they all have their own way of singing with the herbs.
Finally, I think the hidden key ingredient in any pesto is lemon juice! I added some here, but not as much as I normally would because capers are quite acidic on their own.
If you don’t want to make pesto, this Low FODMAP Salad Dressing Also would be a simple swap or this Dairy-Free Ranch Dressing!
If you are looking for more Low FODMAP Dinner Paired with that, I have a lot of these in my archives Low FODMAP Chicken, this would be a perfect weeknight dinner!Just end it like this Low FODMAP Desserts also.
More low fodmap recipes:
Read on for this low FODMAP broccoli with caper pesto recipe!
With health and hedonism,
phoebe
Roasted Cauliflower with Caper Pesto (Low FODMAP)
This easy roasted broccoli side dish with a tangy herbaceous caper pesto will look beautiful on your holiday table or for a weeknight dinner. It has some roasted cabbage added to allow for a larger low FODMAP portion, but it really is the best side dish for any dairy-free, gluten-free meal!
portion size 6
raw material
- 1 pound broccoli Remove thick stems and cut into florets (see note)
- 4 cup Thinly sliced ​​cabbage About half of a 1 1/2 pound head
- olive oil
- sea ​​salt
- 1 lemon
- 1/4 cup sunflower seeds
- 1 bunch of leeks or 4 green onions roughly chopped
- 1 cup roughly chopped parsley leaves and stems
- ½ cup Loosely packed mint leaves
- 2 spoon capers No need to drain them
instruct
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Preheat oven to 425 degrees Fahrenheit.
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On a baking sheet lined with parchment paper, toss broccoli and cabbage with 1/4 cup olive oil and 1 teaspoon salt. Spread into an even layer and bake until charred and caramelized, turning once halfway through, about 25 minutes.
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Meanwhile, make the gremolata: Grate the lemon and set aside.
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In a small food processor, combine the sunflower seeds, chives, parsley, mint, and capers. Pulse until coarsely ground. Add the juice of half a lemon (about 2 tablespoons), 1/4 teaspoon salt, and 1/4 cup olive oil. Pulse a few more times until a thick pesto forms. Taste for seasoning and add more salt as needed.
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To serve, pile broccoli on a plate and sprinkle with herbed caper pesto. Garnish with lemon zest and serve hot or at room temperature.
If you make it, tag @phoebelapine and #feedmephoebe – I’d love to see it!
