Vegetables are a very nutritious and tasty option for anyone who has been suffering from fodMAP and/or low folate status.
Green leafy veggies are a great option for those who are on a fodcount, as they are a low fod/folate source of iron, vitamin C and manganese.
Here are some of the most popular veggie recipes that you can make at home.
For vegetarians and vegans: Vegetable Curry: This is a simple curry that is made with rice and vegetables, with a variety of spices and herbs to add flavour.
The dish can be made in the slow cooker or as a vegetarian dish in a large stockpot.
This recipe is one of the vegan favourites, but there are many vegan curry recipes out there to choose from.
Vegan Vegetarian Stew: A simple, healthy vegetarian dish that can be served in a wide variety of ways.
The vegetable can be cooked in a pot or pan and used as a main dish, or cooked separately.
Ingredients: 1.5 kg chicken or beef (cut into pieces) 2 onions, diced 1 small carrot, chopped 1 carrot, peeled and chopped 2 small potatoes, chopped 3-4 cups water 3 tbsp curry powder 1 tsp garam masala 1 tsp cumin powder 1 cup chopped spinach 1 tbsp turmeric powder 1/2 cup coconut oil 1/2 tbsp lemon juice 1 tsp turmeric 1 bay leaf 1.5 tbsp cumin 1 cup spinach leaves, chopped 2 cups water 3 tbsp chopped fresh ginger 1-2 cloves garlic, minced Salt to taste 4-6 fresh coriander leaves, minced, toasted 2 cups chopped spinach leaves Directions: Heat the curry powder in a small saucepan over medium heat.
Add the carrots and cook for 3-5 minutes.
Add in the onions and saute for 3 minutes.
Once the vegetables are softened, add in the potatoes, water, curry powder, garam masala, cumin, turmeric, lemon juice, salt and fresh ginger.
Add the rice, stir well and cook on a low heat for 20-30 minutes, until the water is absorbed.
Add this mixture to the slow cooker.
Add 2 cups of water to the curry mixture and simmer on a high heat for 5-10 minutes.
Add spinach leaves and stir well.
Serve with rice or a vegetable dish.
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