Prep Time: 10 Minutes
Cook Time: 13-15 Minutes
Hi everyone, newbie to The Flaming Vegan here!
I have Irritable Bowel Syndrome (IBS), so I’m following an elimination diet to identify the foods causing it. It’s currently the only effective way to deal with IBS, and has the catchy name of “the low FODMAP diet”, which stands for “Fermentable Oligo- Di- Mono- Saccharides and Polyols.”
They are essentially small sugars the body cannot digest and, in around 80% of IBS suffers, cause digestive troubles such as bloating, abdominal pain, diarrhea and/or constipation. So basically, they’re not fun at all!
While this new way of eating is working brilliantly for me in terms of symptoms, it does make cooking challenging. You see, it strictly limits portion sizes of individual foods and rules out a lot of plants, including onion, garlic, beans, wheat, mushrooms and even avocados. So as vegans, it can feel like there is nothing left we can eat… But don’t worry, we still have some options!
This is a hearty, nutritious spread I love to have hot on toast for lunch or even for a quick breakfast if I have leftovers. If you’re lowFODMAP too you can use 2 slices of spelt/wheat sourdough or gluten-free bread.
Serves 2-3 people.
• 250g aubergine, roughly chopped
• 1/2 tsp olive oil
• 8 brazil nuts, roughly chopped
• Kale, a big handful torn into pieces
• 1/2 tsp rosemary, chopped
• 2 tbsp Kalamata olives
• 85g (1/2 cup) canned lentils, rinsed
• 1/4 tsp Dijon mustard
• 1 tsp garlic-infused olive oil
• 2 tsp lemon juice
• Salt & pepper to taste
• Serve on toast
1. In a frying pan, cook the aubergine in the plain olive oil for about 10 minutes until soft and browned.
2. Purée the aubergine in a processor before transferring to a bowl.
3. In a clean pan, lightly toast the brazil nuts. When they are golden, pop them into the processor.
4. Now in the same pan dry fry the kale and rosemary for 3 or so minutes until a little crispy in places.
5. Transfer the kale, rosemary and olives to the processor, with the nuts and blend until everything is in small evenly sized chunks.
6. Now combine all the ingredients in the bowl with the aubergine, adding the lentils, mustard, garlic oil, lemon juice and season to taste.
7. Serve warm on toast.
If you’re not lowFODMAP you could fry some garlic in with the aubergine to make it extra tasty and use more lentils.