Following a low FODMAP diet can be confusing and stressful, often making symptoms worse. It is important to manage stress levels whilst on the low FODMAP diet. Sometimes it is easier to follow a simple plan during the elimination phase. Some of these ingredients are considered high FODMAP at larger portions – but if you stick to the portions in this recipe, the meal should be tolerated!
Low FODMAP Shakshuka
Ingredients:
- 1 tsp garlic-infused olive oil⠀
- 100g/3.5oz red capsicum, diced⠀
- 100g/3.5oz plain tinned tomatoes⠀
- 40g/1.4oz tinned chickpeas drained and rinsed⠀
- 1/2 low FODMAP stock cube (Massels)⠀
- 2 eggs⠀
- Freshly ground black pepper⠀
- Pinch of chilli flakes (optional)⠀
- 2 slices low FODMAP bread (traditional sourdough or gluten-free)
- 2 spring onion/shallots (green part only), thinly sliced⠀ ⠀
Steps:
- Heat a small skillet pan over medium-high heat and add the oil, capsicum, tinned tomatoes, chickpeas and stock. Stir well until combined.⠀
- Form two wells in the tomato mixture and crack the eggs into them.⠀
- Place on the skillet lid and cook for 3-4 minutes depending on your desired egg consistency.⠀
- Serve with a sprinkle of chilli flakes, shallots and low FODMAP bread – traditional sourdough or gluten-free.