Description of Fody's Grilled Low FODMAP Vegetables Recipe
It’s grilling weather and we want to spend as little time as possible inside at the stove, and as much time outdoors with our grill.
Whether you have a tiny Hibachi or a humungous stainless steel propane grill, you can cook all kinds of Low FODMAP foods - Get ready for Grilled Low FODMAP Vegetables!
Steaks and hamburgers might be your first thought but this Low FODMAP recipe is about all the fabulous Low FODMAP vegetables that we can grill, whether we are vegans, vegetarian, or just looking for a great side dish.
Choose Your Peppers
Monash University has tested green and red bell peppers. The green are Low FODMAP at servings of 1/2 cup (52 g). The red have no detectable FODMAPs!
The orange and yellow have not been tested yet, but we have tolerated them quite well. If you want to just use green and red, be our guest! Servings sizes stay the same. There are certainly many more vegetables that are Low FODMAP compliant than we list here, but we are focusing on those that work great on the grill, with a particular focus on kebobs, because they are such a great way to maneuver vegetables on the grill.
These Low FODMAP vegetables were also chosen for their ability to cook within similar time frames, hold their shape, and provide you with a selection to enjoy without stacking FODMAPs. You could thread multiple vegetables on each kebob, but our approach of one vegetable per kebob allows for more even grilling. Also, this way you can dole out the correct amount of vegetables upon serving to keep this recipe Low FODMAP (see serving sizes in last step).
And don't forget to get the kids involved! They love threading the veggies onto the skewers. This recipe is super simple. Just prep the veggies, slather with Fody's Low FODMAP Garden Herb Salad Dressing as a marinade and get grilling!
Low FODMAP Grilled Vegetables Ingredients
- 1 medium green bell pepper, halved lengthwise, stem and seeds removed and discarded, each half cut into 3 or 4 slices lengthwise and once crosswise
- 1 medium orange bell pepper, halved lengthwise, stem and seeds removed and discarded, each half cut into 3 or 4 slices lengthwise and once crosswise
- 1 medium red bell pepper, halved lengthwise, stem and seeds removed and discarded, each half cut into 3 or 4 slices lengthwise and once crosswise
- 1 medium yellow bell pepper, halved lengthwise, stem and seeds removed and discarded, each half cut into 3 or 4 slices lengthwise and once crosswise
- 2 medium zucchinis, ends trimmed and discarded, cut crosswise into 1-inch (2.5 cm) rounds
- 2 medium yellow squash, ends trimmed and discarded, cut crosswise into 1-inch (2.5 cm) rounds
- 2 dry pints cherry or grape tomatoes
- 1 cup (240 ml) Fody's Low FODMAP Garden Herb Salad Dressing
Cooking Directions for Grilled Low FODMAP Vegetables
Prepare a medium heat fire for charcoal or propane. Make sure your grates are clean! We like to use metal skewers, as they do not burn, but you can also use bamboo skewers. The amount of low FODMAP vegetables on each skewer will depend on the length of your skewers.
Place all of your vegetables in a shallow bowl or rimmed pan. Pour Fody Garden Herb Dressing over all and fold the vegetables gently to coat evenly. Thread one type of vegetable on each skewer and place on a rimmed sheet pan. Peppers can be skewered together as can the zucchini and yellow squash, if you like. I like to pierce the squashed through their skin for more even grilling. Repeat with all the veggies.
Grill the vegetables until they are just tender, turning the skewers to allow all surfaces to get a bit of char. We like to leave them a little crunchy and firm. Different vegetables will take different lengths of time; the tomatoes will be done first! Total cooking time will be about 4 to 10 minutes depending on type of vegetable and size of pieces.
For a Low FODMAP diet serving, we suggest 2 pieces of pepper, 2 tomatoes and 1 piece each of yellow squash and zucchini. This is a balanced serving of vegetables and Low FODMAPs at the same time. Enjoy the warm weather (and meal)!
About the Chef
Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.
This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.fodmapeveryday.com