In summer it's too hot to cook anything complicated, so it has to be done quickly and ideally it should be edible cold. We have a super simple, delicious and low-FODMAP recipe for you. It is gluten-free, vegan and absolutely guaranteed to be a success. You can also adjust the ingredients according to taste and tolerance.
But again for everyone who doesn't know: Why Low Fodmap?
FODMAPs are short-chain carbohydrates and sugar alcohols that are naturally present in many foods. FODMAPs are generally not harmful, but are part of the daily diet of health-conscious people. However, people with sensitive intestines, especially those suffering from irritable bowel syndrome, may notice certain side effects such as diarrhea, abdominal pain and bloating.
Learn more: This is how successful the low-FODMAP diet is for irritable bowel syndrome
Back to the recipe: Gluten-free summer vegetable pasta
It's best to use your favorite low-FODMAP seasonal vegetables, we chose eggplant, zucchini, peppers and tomatoes. You can later mix the juice from the vegetables that results from heating with a little pasta water to make a delicious sauce. Everything is topped with fresh basil and optionally (non-vegan version) with pieces of mozzarella and parmesan. The great thing about the recipe: You can also let it cool and enjoy it as a pasta salad.
Ingredients (For 5 servings)
- 1 eggplant
- 2 medium zucchini
- 2 peppers
- olive oil
- 250g tomatoes, preferably different sizes and colors
- 400g gluten-free pasta
- Small bouquet of basil
- Optional: mozzarella or topping to taste
And this is how it's done - instructions
Preheat the oven to 220°C top bottom heat. Cut the eggplant, zucchini and peppers into small pieces and place them in an ovenproof dish. Drizzle the vegetables with a little olive oil and season as desired. We like it very tasty with rosemary. Now put the vegetables in the oven for 20 minutes. In the meantime, halve the tomatoes and add them to the remaining vegetables, stirring everything well. Now let everything roast for another 20 minutes until everything is nice and soft.
Meanwhile, bring a pot of water to the boil and add a pinch of salt. Cook the pasta according to the package instructions. Make sure to save some of the cooking water when draining. Put the drained pasta back in the pot.
Choose your vegetables according to taste and season.
Now add the oven vegetables to the pasta and add some of the leftover cooking water, depending on the consistency you prefer. Also make sure that you add all of the liquid from the vegetables. Taste everything and adjust the seasoning as desired.
Now you can serve: Grab your favorite bowls and arrange everything nicely. You can top your summer vegetable pasta with fresh basil or, depending on your tolerance, with mozzarella. A little tip: You can also let everything cool down separately and use it as a delicious picnic dish, for example.
By the way: When we cook starchy plant fibers (such as potatoes, legumes, rice, pasta, etc.) and let them cool down again, so-called resistant starch is created. This starch cannot be broken down by the enzymes in the small intestine and so reaches the large intestine, where it is food for the intestinal bacteria there - our “slimming bacteria”, the Bacteroidetes, are particularly happy about this food. (1,2)
Noodles are ideal as a cold dish.
References
- Vital M et al. Metagenomic Insights into the Degradation of Resistant Starch by Human Gut Microbiota. Appl Environ Microbiol. 84(23) (2018).
- Maier TV, et al. Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome. American Soc. Microbiology mBio 8:e01343-17 (2017).
