Low FODMAP Eggplant Parmesan
Hey all! Nancy – Andrea’s student here! I was lucky enough to receive the “Oh She Glows Everyday” cookbook, by Angela Liddon, for Christmas this year. My friend must have known I had been eyeing this cookbook in stores already. I couldn’t wait to get into the kitchen and pick my first dish to share with you today. However, it was quite the challenge to pick one recipe, as they all sounded so good. At last, I chose the Excellent Eggplant Parmesan – of course – I made it a Low FODMAP Eggplant Parmesan for all you IBS’ers – it’s EQUALLY as delicious as any FODMAP version!
The Eggplant slices are coated in a fragrant vegan ‘parmesan’ and then cooked in the oven until crisp and golden brown. The ‘parmesan’ is prepared with pumpkin seeds (also known as raw peptitas) for a nutty taste, but a nut-free alternative. It is then mixed with nutritional yeast, which creates a cheesy flavour.
Nutritional yeast is a great source of many B vitamins, and often fortified with Vitamin B12, which can often be hard to get enough of in vegan diets. The combination of the cheesy parmesan crunch and the soft eggplant is what makes this dish a picky eater pleaser.
I would recommend pairing this dish with a bowl of low FODMAP spaghetti and your favourite low FODMAP marinara sauce! The flavours of a tomato-based sauce with eggplant parmesan is a satisfying combination.
Of course, I’ve modified this recipe to make it low FODMAP for you!
Low FODMAP Eggplant Parmesan
- 1 large eggplant
- 1 cup unsweetened unflavoured almond milk (or your other favourite low FODMAP milk alternate)
- ¾ cup buckwheat flour
- 1 teaspoon apple cider vinegar
- ½ teaspoon sea salt
- 1 tsp ground pepper
- 2 teaspoons dried basil
- 1 teaspoon dried oregano
- 1 cup pumpkin seeds (raw peptitas)
- ⅓ cup nutritional yeast
- ½ tsp sea salt
- Preheat oven to 450° F and line a large baking sheet with tinfoil.
- Wash, peel and chop the eggplant into round slices that are ¾ -inch/2 cm thick.
- Place eggplant in a large strainer and sprinkle with sea salt to help tenderize the eggplant. Let it sit for 20 minutes in the sink as the eggplant will swell, and water will be released.
- In a medium bowl, prepare the batter by mixing the almond milk, flour, apple cider vinegar, ½ teaspoon salt, pepper, basil and oregano. Set aside.
- Next, in a food processer, prepare the 'parmesan' coating by blending the pumpkin seeds, nutritional yeast, and ¾ teaspoon salt until a coarse texture is formed. Place in a shallow bowl and set aside.
- Return to the eggplant by rinsing each slice with water to remove excess salt and drying each of them with a paper towel.
- Dip one slice in the batter and scrape off any excess batter before firmly pressing into the 'parmesan' coating on each side of the eggplant until it is completely covered.
- Place the eggplant cublet on the baking sheet, and repeat until all slices are coated. It can be helpful to dry hands after every couple of slices to reduce the amount of water that ends up in the 'parm' (which will make it too gooey)
- Bake in the oven for 16-22 minutes until golden brown, flipping once halfway through.
- Serve alongside your favourite low FODMAP spaghetti and marinara sauce.
WRITTEN BY NANCY GAMMACK
UNIVERSITY OF ALBERTA DIETETICS SPECIALIZATION STUDENT