Top 10 Low FODMAP Recipes Indian, (Vegetarian, Simple and Easy Recipes)

Top 10 Low FODMAP Recipes Indian, vegetarian, simple and easy recipes. These recipes will have your back when you follow your Low Fodmap diet plan. These recipes can be used if you have IBS, IBD, GERD, acidity, chorn’s diseases and collitis. The top 10 Low fodmap recipes will add variety to your otherwise monotonous diet plan.

Low FODMAP Recipes Indian, Vegetarian, Simple and Easy Recipes

Here are some simple, vegetarian, easy Low Fodmap recipes Indian. These are made from simple and easily available ingredients in every indian household. There may be some fruits that are not easily available in your city that we have used. However, we promise to bring you as many variety and more Low fodmap recipes for your taste pallate.

1. Fruit Parfait

Ingredients:

Coconut milk yoghurt             ½ cup

Kiwi                                        25 gms

Cantaloupe                              25 gms

Berries                                    25 pinch

Pumpkin Seeds                       1 Tablespoon

Roasted Oats                           1 Tablespoon

Honey                                     1 Tablespoon

 

Method:

• Prepare curd from coconut milk
• Beat the curd and keep it aside
• Chop all fruits into small cubes
• Roast rolled oats till it turns golden brown
• Take 1 broad bottom glass and place the cut fruits at the bottom
• Mix the roasted oats with honey and place its layer on fruits
• Pour the beaten curd over the layer of oats
• Garnish with the pumpkin seeds on top and serve either chilled or at room temperature

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2. Rice and Basil pancakes

Ingredients:

Cooked Rice                           1 cup

Bell pepper                             25 gms

Camembert Cheese                 30 gms

Carrot                                      25 gms

Tomato                                    25 gms

Basil leaves                             1 Tablespoon

Coconut milk                          50 ml

Salt                                          to taste

Ginger paste                            ¼ teaspoon

Oil                                           1 teaspoon

Method:

• Mash cooked rice
• Chop all veggies along with basil leaves and cheese
• Mix everything thoroughly
• Add ginger paste, salt, oil, coconut milk and mix well
• Add water till the mixture is soft enough to spread on the tawa
• Let the mixture rest for half hour then make the pancakes on non-stick tawa
• Serve it hot with coconut chutney or coriander chutney

 

3.Tofu Tikka

Ingredients:

Tofu                                        100 gms

Oil                                           15 gms

Tomato                                    50 gms

Bell Peppers                           50 gms

Salt                                          to taste

Ginger paste                           ½ teaspoon

Turmeric powder                    ¼ teaspoon

Coriander seeds powder        2 pinch

 

Method:

• Cut tofu and veggies into 1 inch cubes
• Marinate the cubes with all the spices, vinegar, ginger paste and mix well
• Let the marinate rest for half hour
• Insert 1 cube of tofu followed by a piece of bell pepper and tomato into the skewers
• Repeat till the skewer is full
• Heat non-stick pan and place the skewer on the pan
• Brush oil all over the veggie and tofu cubes and grill on all sides till it becomes golden brown
• If you don’t have skewer then simply place each piece of tofu and veggie on non-stick tawa
• Brush each piece with oil and roast till it becomes golden brown on both the sides
• Serve it with green chutney or tomato chutney

 

4. Italian Potato Cheese Rosti

Ingredients:

Potato              100 gms

Feta cheese     1 tablespoon

Salt                  to taste

Mixed herbs    1 pinch

 

Method:

• Grate potato and cheese
• Add salt and mixed herbs and mix it thoroughly
• Heat a non-stick tawa and place the mixture on it
• Pat the mixture evenly with fingers to make round thin rosti/ chilla
• Roast it on both sides till it becomes golden brown
• Serve it hot with curd made from almond milk or soy milk or coconut milk

 

5.Pasta Salad

Ingredients:

Gluten free pasta               ¼ cup

Cherry tomatoes               25 gms

Lettuce                              25 gms

Cucumber                         25 gms

Salt                                    to taste

Lemon juice                      1 teaspoon

Honey                               1 teaspoon

Pumpkin seeds                  1 teaspoon

Walnuts                             1 teaspoon

 

Method:

• Boil and strain the pasta
• Finely chop all the vegetables and walnuts
• steam the veggies for 10 mins to avoid the fiber from irritating your gut
• Mix the pasta, vegetables and the spices
• Add vinegar and honey in the end and mix well
• Either serve the salad chilled or at room temperature

 

6. Zucchini Bomb

Ingredients:

Zucchini                      50 gms

Cherry tomatoes         3 no

Boiled Egg                  1 no

Or

Tofu                            50 gms

Lemon juice                1 teaspoon

Salt                              to taste

Toothpicks                  3 number

 

Method:

• Dice the boiled egg or tofu and sprinkle salt evenly over it
• Peel zucchini into thin strips with a peeler
• Roll the zucchini strips around the cherry tomato and keep it in place with the help of a toothpick
• Add diced egg or tofu over this rolled bomb of tomato and zucchini
• Make 3 such bombs
• Sprinkle lemon juice and chaat masala and serve it as a finger food or salad or evening snack

 

7. Turnip Potato Buttons

Ingredients:

Turnip                         50 gms

Potato                          50 gms

Turmeric                     ¼ teaspoon

Salt                              to taste

Ginger paste                ¼ teaspoon

Oil                               1 teaspoon

 

Method:

• Boil and mash potato and turnip
• Finely chop bell peppers
• Mix all the ingredients and make 1 inch balls
• Flatten the balls with palms
• Heat the griller or non-stick pan and roast both sides of these buttons till golden brown
• Serve it hot with coriander or tomato chutney

 

8. Neer dosa

 

Ingredients:

Rice                             ¼ cup gms

Coconut                      ¼ cup

Salt                              to taste

 

Method:

• Soak rice for 4 to 6 hours and drain all the water
• Grate the coconut without the outer skin
• Blend rice and coconut to make a smooth paste
• Use only 1 tablespoon water while blenderising
• Add water till the batter becomes of water like consistency
• Add salt as per taste
• Heat the cast iron tawa or a non-stick dosa tawa and pour the batter and roast on both sides till there is mesh like appearance
• Serve the dosa with dry potato vegetable and tomato chutney

 

9. Dates Oats Bites

Ingredients:

Dates                           50 gms

Oats                             1 tablespoon

Chopped Walnuts       1 tablespoon

Pumpkin seeds            ½ teaspoon

 

Method:

• Remove seeds from the dates and roast it in a non-stick pan
• Roast the oats, walnuts and pumpkin seeds separately and grind it coarsely
• Mix all the ingredients well and make balls or cubes out of it
• The bites are ready to serve

 

10. Egg or Chicken Curry

Ingredients:

Eggs (For Omelette)   1 no

Or

Chicken                       100 gms

For Gravy     

Chopped tomato         100 gms

Oil                               10 gms

Turmeric powder        ¼ teaspoon

Salt to taste

Ginger paste                ½ teaspoon

Jeera                            1 pinch

 

Method:

• Hard boil the eggs and cut into dices or shred and boil the chicken
• For gravy, heat the oil, put jeera and let it splutter
• Add tomato puree and cook till the oil separates
• Put all the spices along with salt and cook for another minute
• Add the cut egg or shredded chicken in the gravy and give a proper boil
• Serve this hot curry with rice

 

EndNote:

We hope these Top 10 Low FODMAP Recipes Indian, vegetarian, simple and easy recipes help you in adding variety. Here are a few more recipes and details of Low fodmap diet that will help you in recovering from your digestive issues.  To avail your personal diet plan for your medical issues and symptoms, you can write to us at care@dietburrp.com. Or check this page Personal diet consultation.

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