Servings: 6
Prep Time:10 min
Cook Time: 20 min
FODMAP: High
Ingredients
1 onion diced
2-3 garlic cloves minced
1 tbsp water
8 oz fresh mushrooms sliced or eggplant for lower FODMAP
½ tbsp balsamic vinegar
1 tbsp soy sauce or liquid aminos
¾ cup vegetable broth
¾ cup plant-based milk
2 tbsp cornstarch
1 tsp onion powder
½ tsp garlic powder
½ tsp smoked paprika
salt & pepper to taste
1 tbsp nutritional yeast flakes
pinch of red pepper flakes (optional)
Instructions
1.Heat water in a large pan/skillet, add onion and fry for about 5 minutes. Add more water as needed to ensure the onions don’t burn. Add garlic and fry for 1 minute.
2.Add the mushrooms and fry over medium heat for 5 minutes
3.Pour in balsamic vinegar, vegetable broth, soy sauce, nutritional yeast and spice mixture. If adding red pepper flakes add them now. Bring to boil
4.Add cornstarch to the plant-based milk, stir to dissolve.
5.Pour the milk mixture into the pan and cook on low-medium heat for about 10 minutes until the sauce thickens. Add more vegetable broth/water if needed if you want a thinner sauce.
6.Enjoy over brown rice or pasta of your choice!
*Notes: To get more vegetables in this meal, you can add spinach, peas, edamame, carrots etc while the mixture is cooking.
FODMAP Swaps: Sub leeks, green onion tops or chives for onion and garlic or keep onions <4 tsp a serving and garlic ¼ tsp per serving; less than half a cup of mushrooms or sub with eggplant; use quinoa or legume-based pasta (chickpea) instead of whole-wheat pasta
*Don’t forget to preload on veggies before you eat!
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