My Low FODMAP Vegetable Piadifrittata Bowl with pumpkin, miso eggplant, marinated and grilled tofu, beetroot chips and almond slices, includes a piadifrittata with seaweed as a base (see video) and a series of simple vegetable preparations allowed in a low FODMAP diet.
I used a low FODMAP-certified piadina from MyRea.
I cooked the pumpkin in an air fryer, sautéed the eggplants with miso, marinated the tofu in soy sauce and ginger, then grilled it, and finally garnished with beetroot chips also cooked in an air fryer and almond slices.
On the blog, you can find other low FODMAP recipes:
- Difficulty: Easy
- Cost: Affordable
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Cooking methods: Stovetop, Air Fryer
- Cuisine: Contemporary
- Seasonality: All Seasons, Autumn, Winter
Ingredients
- 4 eggs
- 1 oz oz aged Parmesan
- as needed sea lettuce flakes (discount code viaggiandomangiando)
- 2 low FODMAP flatbreads (or gluten-free)
- as needed salt
- as needed extra virgin olive oil (discount code: selene10)
- 4.4 oz oz tofu
- 1 tbsp gluten-free soy sauce
- 1 tsp lemon
- as needed ground ginger
- 7 oz oz pumpkin
- as needed extra virgin olive oil (discount code: selene10)
- as needed rosemary
- as needed salt
- 1 eggplant
- 0.88 oz oz miso
- as needed ground ginger
- 1 boiled beetroot
- as needed extra virgin olive oil (discount code: selene10)
- as needed salt
- as needed sliced almonds
Steps
1. Prepare the frittata flatbread (base):
• Beat the eggs with Parmesan, salt, and seaweed. Be cautious of the seaweed’s saltiness.• Cook in a lightly greased non-stick pan, forming 2 frittatas, affixing a flatbread to each, flip and let finish cooking for a few seconds in the pan.
2. Tofu marination and cooking:
• Marinate the tofu with tamari, lemon, and ginger for 30 min.
• Grill or pan-fry until golden brown.3. Pumpkin:
• Thinly slice the pumpkin, season with oil, salt, and rosemary.
• Cook in an air fryer at 356°F for 10 minutes.4. Miso and ginger eggplants:
• Sauté the eggplant cubes in pan with oil, then add miso paste dissolved in 1 glass of water and ginger.
• Cook until soft and well glazed.5. Beetroot chips:
• Thinly slice the beetroot, season with oil and salt.
• Cook in air fryer (with parchment paper) at 356°F for 15 minutes until crispy.
Final composition:
• Place the piadifrittata at the bottom of each bowl.
• Add the marinated tofu, grilled pumpkin, miso eggplant, chips, and toasted almonds.
• Drizzle with leftover marinade sauce from the tofu or prepare another sauce with tamari, lime, and ginger.
FODMAPs
⭐ FODMAPs are a group of nutrients that contribute to intestinal fermentation via the microbiota, including:
📍Fructose (in excess of glucose)
📍lactose
📍poliols (particularly sorbitol and mannitol)
📍FOS (fructooligosaccharides including inulin)
📍GOS (galactooligosaccharides)
➡ In individuals with Irritable Bowel Syndrome (IBS) like myself, they can cause bloating, pain, gas, and bowel alterations.
➡ The low FODMAP diet, developed by Monash University, reduces these symptoms but can be difficult to follow without targeted products, and this is where MyRea comes in.
⭐ Myrea products are designed for consumption during all three phases of the #lowfodmapdiet, such as:
🌯BIO low FODMAP FLATBREAD: light, digestible, without lactose or fructans.
⭐ All products are available on the www.myrea.it
with my discount code: ❌viaggiandomangiando10❌
with my discount code: ❌viaggiandomangiando10❌
