Low FODMAP miso roasted cauliflower
Cauliflower often gets a bad rap on a low FODMAP diet - but it doesn’t need to be off the table entirely. While a standard serve of white or purple cauliflower becomes moderate in fructans at around 195g (roughly 2 cups), a smaller portion of 75g (or ¾ cup) is considered low fodmap and well tolerated by people with IBS.. This miso roasted cauliflower recipe is designed to work as a shared side dish, allowing you to enjoy the flavour and health benefits of cauliflower without overloading on fodmaps. As cauliflower comes into season this month (in Australia at least!), now’s the perfect time to bring it back to your table - without the bloat. Serve it alongside your favourite protein or add it to a platter of low fodmap sides for a balanced, feel-good meal.
INGREDIENTS
1/2 medium cauliflower, cut into florets (use white or purple cauliflower - 75g is the recommended low fodmap serving size per person per meal)
2 tbsp white miso paste
1 tbsp gluten-free tamari
2 tbsp olive oil
1 tbsp rice vinegar
1/2 red chilli
2 tbsp gluten-free panko breadcrumbs (I used Organ Crispi Breadcrumbs: Panko Style. They’re gluten, dairy and egg free and really were crispy!)
fresh chopped parsley (for garnish)
METHOD
Preheat the oven to 220C. The key to crispy cauliflower is a HOT pre-heated oven.
In a bowl, add all the ingredients and toss with cauliflower until well coated.
Cook in the oven for 15-20 minutes, tossing at least once to ensure lots of crispy bits.
Garnish with small red chilli and parsley, if desired. Serve immediately to prevent the cauliflower wilting and the breadcrumbs going soggy.