Quinoa is a great ingredient to use instead of couscous and pasta and is lovely in Mediterranean style dish. It is low in FODMAPs and should be tolerated by most people with IBS.
Health Benefits – low FODMAPS, IBS
Prep: 30 Minutes | Cooking time: 15 Minutes | Servings: 4
Ingredients
2 aubergines
cooking salt
1 tbsp olive oil
200g quinoa
2 tbsp pine nuts
80g cherry tomatoes, chopped
1 tbsp chopped chives
1 tbsp chopped parsley
150g feta cheese, crumbled
sea salt and freshly ground black pepper to garnish
Method
- Preheat oven to 200°C/Gas mark 6.
- Cut the aubergines lengthways into 1.5cm thick strips and lay on a baking tray.
- Sprinkle with salt and leave for 15 minutes.
- Rinse the aubergine slices well under cold water and pat dry.
- Lightly oil a couple of large baking trays and the lay the aubergine slices in rows.
- Dribble with a little olive oil and place in the oven to cook until tender for about 15 minutes.
- Meanwhile place the quinoa in a pan with twice the volume of water and bring to the boil.
- Reduce the heat and simmer the quinoa for 8 minutes or until just tender.
- Drain the quinoa and place in a bowl with the remaining ingredients. Season well.
When the aubergine slices are tender and beginning to turn golden brown remove from the oven and spread a tablespoon of quinoa mixture on the top of each aubergine slice. Return the aubergine slices to the oven and cook for a further 10 minutes. Serve the aubergine hot from the oven.
| Per portion (217g with fresh fruit) | Per 100 g | |
| Calories (kcal/KJ) | 340kcal | 137kcal |
| Fat | 17.7g | 7.2g |
| Protein | 15.1g | 6.1g |
| Carbohydrate | 32.1g | 13g |
| Sugar | 7.1g | 2.9g |
| Fiber | 4g | 1.6g |
| Sodium | 822mg | 333mg |
Created on 23 Jan, 2021.
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