This recipe is specially crafted to follow the low FODMAP guidelines by minimising those ingredients that could be potentially triggering for your gut, which may lead to discomfort. We firmly believe that even if you are following a slightly more limited diet, it doesn’t mean you should compromise on taste and flavour, food is to be enjoyed by everybody! This is a perfect sharing meal for those navigating IBS, or anybody who is rather just seeking gut-friendly alternatives to their usual meals.
Ingredients (serves 4):
Potato Filling:
225g peeled sweet potatoes, cut into small cubes
225g peeled white potatoes, cut into small cubes
60ml tbsp garlic-infused oil
3⁄4 teaspoon cumin
1⁄2 teaspoon dried oregano
1⁄4 teaspoon chipotle chilli powder (or chilli powder)
1/8 teaspoon cayenne pepper
Salt and freshly ground black pepper
Avocado & Lime Sauce:
170g coconut yoghurt
120g avocado
1 tbsp and 1 teaspoon lime juice
Water, approx. 3 tbsp
Salt
Bean Filling & Tacos:
140g drained, canned black beans
170g shredded red cabbage
8g chopped coriander
2 tbsp spring onion (green parts only)
1⁄4 teaspoon cumin
Salt and freshly ground black pepper
8 corn tortillas, warmed
Lime wedges
Jalapeño slices (optional)
Method:
1. Make the Potato Filling: Preheat the oven to 200°C.
2. Toss both kinds of potatoes together in a bowl with the Low FODMAP garlic-infused oil, cumin, oregano, chilli powder, cayenne pepper and season generously with salt and pepper.
3. Scrape onto a lined baking tray, space out in an even layer, and roast for about 40 minutes or until tender and golden brown. Put aside.
4. Avocado & Lime Sauce: Blend the coconut yoghurt, avocado and lime juice in a blender until smooth.
5. Add the water if necessary to create a more fluid sauce. Season with salt and pepper.
6. Bean Filling: Toss together the beans, cabbage, coriander, spring onion and cumin. Season with salt and pepper. Fold in the warm potato mixture.
7. Arrange warmed tortillas on a serving plate, divide warm potato and bean filling amongst tortillas and drizzle with the sauce.
Please note: All ingredients which may be identified as non-compliant with a low FODMAP diet have been included in quantities which are below the serving size which means they should be able to be consumed without becoming a trigger. Whilst tortilla wraps are considered Low-FODMAP, you can swap out the wrap for a gluten-free wrap if you know that wraps may affect you negatively. Pulses and beans are usually advised to be avoided as they are generally not low-FODMAP compliant. However, black beans are, when consumed at less than 40g per serving. This recipe contains 35g per serving, making it low FODMAP compliant. However this depends on you and your personal needs, so please go ahead and change the recipe to suit your needs. Garlic-infused olive oil can be used in low FODMAP diets to enjoy the delicious flavour of garlic without actually consuming it. This is because fructans found in garlic can trigger gut symptoms in those with IBS, but this does not transfer into the oil when garlic-infused oil is made and therefore you do not consume these potentially triggering fructans.
