Quick Delicious Dinners for Busy Days / Vegan Low FODMAP Dinner Recipes


Hi I’m Michelle the irritable vegan and
today I’ve got two quick and delicious dinners perfect for getting tea on the
table fast during this busy upcoming season we’ve got a speedy satay noodle
stir-fry and a comforting bowl of creamy rice soup with shredded FODMAP safe oyster
mushrooms both are simple but impressive dishes perfect for last-minute
unexpected guests each recipe serves two and is ready in less than 20 minutes I
hope you enjoy it we’ll start with the speedy satay noodle
stir-fry one of the best tips I can give you for speeding up your cooking is to
begin by preparing your mise en place which is just a fancy way of saying prep weigh
and chop all of your ingredients and have everything to hand before you begin
not only does this speed things up it reduces stress and minimises the chances
of overcooking things by becoming distracted with your prep during cooking
to hot wok add 1 tablespoon of toasted sesame oil 150 grams of broccoli 150
grams of red bell pepper 150 grams of carrots and stir fry on medium high for
5 minutes add 1 tablespoon of grated fresh ginger and a finely chopped
deseeded chili stir fry for 1 minute add 90 grams of frozen edamame beans this is
half a portion of fructans when split between two to reduce the likelihood of
stacking with the broccoli 75 grams of pak choi and 20 grams of spring onion
greens again the pak choi is half a portion to reduce stacking sorbitol with
the coconut milk that we’ll use in the sauce continue to stir-fry until the veg
is almost cooked roughly three more minutes whilst the vegetables cook mix
together two tablespoons of peanut butter with one tablespoon of soy sauce
one tablespoon of maple syrup 60 grams or a quarter cup of canned coconut milk
and half a teaspoon of Chinese five-spice powder whisk it really well
until it comes together into a thick smooth satay sauce then add a generous
pinch of black pepper and salt to taste test and adjust to your liking meanwhile soak
a portion of noodles in boiling water refer to the Monash app for current safe
servings depending on the type of noodles you use I use these flat brown
rice noodles which were 300 grams total once cooked add the satay sauce to the
veggies and stir to coat I find it easier to use tongs to really toss
everything together my noodles cooked in less than 5 minutes whilst the veggies
were frying drain off the soaking water and add the cooked noodles to the pan
stir everything together just long enough to combine the noodles sauce and
veg then it’s ready to serve this recipe serves two generous portions sprinkle
over the remaining 10 grams of spring onion greens just before serving this
light but filling stir-fry feels healthy but without any hint of deprivation the
satay sauce clings to everything without overpowering the natural flavour and
texture of the veggies this is a great pre or post festive blowout meal
I don’t know about you but I often get strong cravings for fresh light meals
packed full of veggies and goodness to balance out all the overindulgence that
can happen around this time of year this meal would be perfect for that and as
long as you bear in mind the potential effects of fodmap stacking you can make
this work with pretty much any odds and ends of leftover veg you happen to have lurking
in the back of the fridge because it cooks so quickly it’s a great meal to
have on standby for last-minute unexpected guests the noodles and all
the ingredients for the sauce will keep for ages in the back of the cupboard so
all you need to do is throw together your favorite low fodmap veggies to
produce a delicious impressive meal in minutes it’s a very forgiving recipe
that holds up well to swapping out this for that based on your preferences
switch the noodles for rice up the heat to suit or eliminate the chili entirely
add in radish and bean sprouts swap the pak choi for cabbage or kale green beans
for broccoli making it fit to your taste and tolerances
if you’re in the personalized phase and tolerant of sorbitol or you’re serving
this to non-fodmap friends then I highly recommend making an extra batch
of the sauce to serve on the side I can tell you now this sticky speedy satay
stir-fry is gonna become a staple in my house and once you’ve tried it I bet
it’ll keep showing up on the weeknight menu in your house too next up we’ve got
an impressive but surprisingly simple creamy rice soup with all the tasty
toppings to a deep soup pot add one tablespoon of garlic oil and 150 grams of roughly grated parsnips keep the parsnip moving around the pan as it
has a tendency to stick add in one teaspoon of dried thyme one teaspoon of
dried sage and a generous grind of salt and pepper
keep it moving to reduce sticking add 50 grams of finely sliced leek greens then
pour over 250 mls or 1 cup of dry white wine and 250 mls or 1 cup of fodmap
safe stock bring this to a rolling boil and reduce to a simmer for 10 minutes
after 10 minutes pour everything into a blender preferably allowing the broth to
cool before blending safely into a smooth soup once blended add 1
tablespoon of Dijon mustard and 250 mls or 1 cup of almond milk blitz again
until fully mixed return the soup back to the pot there’s really no need to
wash it in-between add 1 tablespoon of nutritional yeast and a heaped 1/4
teaspoon of freshly grated nutmeg give everything a good stir and bring it back
up to a gentle simmer do not allow it to boil whilst the soup reheats I cooked
250 grams of microwavable rice add this to the pot and stir gently if
you prefer you can cook dried rice separately according to packet
instructions let that simmer on low whilst you get on with the mushrooms
I use these king oyster mushrooms from Tesco which are fodmap safe at 75 grams
which is roughly one whole medium mushroom per portion I use these for their
delicious flavour and unique texture but you could swap them for finely diced canned mushrooms if you prefer or if that’s all you have available
we’ll be shredding the mushrooms and for this you’ll need a sturdy long tined fork
my vegan fork is perfect for this in every way hold the cap of the mushroom
firmly onto the chopping board and pull the tines of the fork down through the
stem of the mushroom following the grain of the fibres keep repeating this
movement increasing the pressure slightly until the mushroom begins to
shred apart it happens really easily and naturally with minimal effort any large
pieces that break off can be easily ripped apart and shredded with your
fingers continue until you’ve shredded the whole stem then reserve the caps for
use in another recipe or if you prefer you can prepare the mushrooms first and
add the diced up caps into the soup being mindful not to exceed the 75 gram
safe portion per person to a nonstick pan or hot skillet pour in 1 tablespoon
of garlic oil and add in the shredded mushrooms sprinkle over a generous pinch
of fodmap safe stock powder and black pepper
keep the mushrooms moving around the pan and unfortunately my skillet isn’t very
well seasoned so the mushrooms stuck before they’re browned in a decent pan
you should be able to get more colour on them as they cook hopefully without them
sticking this soup is creamy and comforting and the addition of the rice
makes it a simple but filling and hearty meal
I used a brown basmati wild rice blend but any rice works in this dish I would
have liked to use all wild rice but it doesn’t seem to be available precooked
and cooking it dried from scratch would have dramatically increased the cooking
time of the whole dish you can do that if you prefer these mushrooms shreds
really are transformed once they’re fried and add a delicious savoury meaty
element that’s perfect for non vegans or those that miss that chewy mouthfeel
both tender and juicy they really do take the taste and presentation of this
dish to the next level to serve my mushroom shreds pride of
place arranged on top of the soup but they’re equally delicious stirred
through the soup where they become softer and the texture is less obvious
which some people may prefer if you feel like being really fancy then garnish
with a generous sprinkle of chopped fresh parsley and a tablespoon of
pumpkin seeds the oyster mushrooms and leek greens both contain mannitol we’ve
accounted for that in the recipe by only using half a portion of leek greens but
if you want to reduce it further you could swap them with spring onion greens
instead if you do this then just add them later on in the recipe at the
reheating stage I really hope you’ve enjoyed these
recipes let me know which is your favourite in the comments below and don’t
forget to tag me over on Instagram in all of your recreations as always thanks
so much for watching and I’ll speak to you soon byeee [slurps soup] we’re getting to that time of
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1 thought on “Quick Delicious Dinners for Busy Days / Vegan Low FODMAP Dinner Recipes”

  1. The Irritable Vegan says:

    Stirfry🥘 or Soup🥣? You can only choose one… Drop me a 🥘 or a 🥣 in the comments below.

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