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low-fodmap chickpea soup

Turmeric & Coconut Chickpea Soup

Written by themindfulpeanut on . Posted in Featured, Posts, Recipes.

Turmeric & Coconut Chickpea Soup
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Turmeric & Coconut Chickpea Soup

Course: Posts, Recipes
Prep time

30

minutes
Cooking time

40

minutes

Gluten Free, Vegan & low-FODMAP. All we can say is YUM. This healthy, spiced soup is quick to put together and filled with immunity-boosting vitamins and nutrients!

Ingredients

  • 2 tbsps Garlic Oil*

  • 1 Shallot

  • 1-2 tbsps Minced Fresh Ginger

  • 1 tsp Minced Fresh Turmeric (or extra Turmeric powder)

  • 2 Carrots (chopped)

  • 1 Small Sweet Potato

  • 1 Can Drained Chickpeas

  • 1.5 tsp Turmeric Powder

  • 1 tsp Red Chili Flakes

  • 1/2 tsp Chili Powder

  • 1/2 tsp Ground Cumin

  • 1 tbsp Tamari/Soy Sauce

  • 1.5 Can Light Coconut Milk

  • 250ml (1 c) Vegetable Stock

  • 50g (1/4c) Rice

  • 3 handfuls Kale

  • TOPPINGS

  • Unsweetened Coconut Yogurt (or yogurt of choice)

  • Mint

  • Reserved Chickpeas (Baked 20 minutes with Chili Powder for extra crisp!)

  • Pitta breads

  • Powdered Turmeric

Directions

  • To a large saucepan, add Garlic Oil, Shallot, Ginger & Turmeric. Saute 5 minutes
  • Add Carrots, Sweet Potato & Chickpeas. Add Spices. Saute additional 5 minutes. Season with salt to taste.
  • Add Coconut Milk, Veg Stock, Tamari & Rice – Simmer for 30-40 minutes. Season with salt to taste. After 30 minutes, taste broth to ensure the salt level is to your liking. Add Kale and allow to simmer an additional 10 minutes.
  • Top soup with your desired toppings, and serve!

Notes

  • *I put a smashed garlic clove in EVOO. You can also add 2 cloves of garlic to this dish if low-FODMAP isn’t a dietary requirement for you.
Vegan Pasta Bake

Vegan Alfredo Pasta Bake

Written by themindfulpeanut on . Posted in Featured, Posts, Recipes.

Vegan Pasta Bake

Vegan Alfredo Pasta Bake

This vegan pasta bake became a fast favorite in our household. A creamy Alfredo sauce with vegan butter, cheese and unsweetened almond milk – comforting yet leaves you feeling not bogged down by dairy. Broccoli, spinach, brown rice noodles, basil & sage finish off this NOMMY dish! This recipe is GF, Vegan, & low-FODMAP but can easily be modified to any dietary desire.
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Prep Time 20 minutes
Cook Time 20 minutes
Course Main Course, Side Dish
Servings 4

Ingredients
  

Alfredo Sauce

  • 4 tbsp dairy-free butter
  • 34 g Rice Flour (or GF Flour of your choice) (1/4c)
  • 600 ml Unsweetened Almond Milk (2.5c)
  • 57 g Vegan Cheese (1/2c)
  • 1 tbsp Nutritional Yeast
  • 1 tsp Dried Basil
  • Pinch Salt & Pepper

Pasta Bake

  • 240 g Al-Dente Pasta Penne or Fusilli
  • 500 g Extra Firm Tofu (cut into bite-size blocks)
  • 1 Head Broccoli (cut into florets)
  • 1 Bag Spinach
  • 1 T Spring Onion (Green tops only if low-FOD)
  • 57 g Vegan Cheese (for topping) (1/2c)
  • 2 tbsp Sage

Instructions
 

  • Preheat oven to 350/160c Fan. Set a pot to boil water (for Pasta)
  • In saucepan, whisk together Butter and Flour (1 minute). Add Milk small amounts at a time until incorporated. Then add Cheese, Basil, and generously season with Salt and Pepper. Allow mixture to heat through and thicken, stirring occasionally.
  • Cook Pasta ~5 minutes (undercook a bit, the pasta will finish in the oven). Meanwhile, saute Tofu for a few minutes per side, add Spring Onion, Spinach and Broccoli to pan to also cook a few minutes.
  • In a large oven-safe casserole or glass dish, mix together all of your components and top with Cheese.
  • Bake for 15-25 minutes, top with Sage before serving
Brownies

Fudgy Vegan Cacao Brownies (Gluten Free)

Written by themindfulpeanut on . Posted in Featured, Posts, Recipes.

Fudgy Cacao Brownies (GF / Vegan)
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Fudgy Cacao Brownies (GF / Vegan)

Course: Dessert, Snacks
Prep time

30

minutes
Cooking time

40

minutes

I call these my “half coconut brownies” as for this batch I used half coconutty ingredients such as oil, sugar & flour. But all could be substituted for regular flours or butters you have on hand. Crispy outside and chewy, fudgy center makes for the perfect indulgent treat.

Ingredients

  • Wet

  • 100g Butter or Oil (Melted, I used Coconut oil)

  • 120g Sugar (I used unrefined Coconut sugar, but any will do!)

  • 100g Brown Sugar

  • 1 tbsp Vanilla

  • 2 Flax Eggs (or regular, non-vegan!)

  • Dry

  • 100g Flour (I used 1/2 regular flour and 1/2 coconut flour)

  • 1/4 tsp Xanthan gum (not necessary if your flour already has it)

  • 1/2 tsp Baking Soda

  • 1/2 tsp Salt

  • 45g Cacao/Cocoa Powder

Directions

  • Preheat oven to 350/160 c Fan. Prep an 8×8 dish with parchment paper.
  • Mix WET ingredients until well incorporated. In a separate bowl whisk together dry ingredients and then slowly fold in dry to wet.
  • Pour into prepared pan and bake for ~35 minutes until edges are hardened and middle will still be a bit gooey.