The Ultimate Flexible Vegetarian Dish for IBS-Friendly Eating
This is my go-to vegetarian dish…especially for my meat-eater companions.
The recipe below is not exactly how I originally made it during the Fireside Chat Cookalong. This version includes thoughtful modifications for those following a Low FODMAP approach, which is often used to help manage symptoms of Irritable Bowel Syndrome.
If garlic or onion is not a trigger for you, feel free to include them (2–5 cloves of garlic and 1 onion sliced into ½-inch pieces). For better tolerance, the garlic and onion were removed from the roasted red pepper coulis in this version, and the all-purpose flour was swapped for a 1:1 gluten-free flour to coat the eggplant.
The “Clean Out the Refrigerator” Sauce
You can also customize your herbs and seasonings once the sauce is finished. Salt and pepper to taste, then layer in flavors like:
- Basil
- Chili powder
- Cinnamon
- Cayenne (if tolerated)
Making It Work for a Low FODMAP Lifestyle
- Skip garlic and onion, or use garlic-infused oil for flavor
- Use gluten-free flour for coating
- Choose vegetables you personally tolerate
What to Serve It With
- Quinoa
- Polenta
- Gluten-free pasta
Toasted Israeli Couscous
Follow the directions on the couscous packaging (typically a 1:2 ratio). Once cooked, spread the couscous onto a baking sheet. Then sauté it in a pan with a small amount of oil until lightly browned, just before serving.
The Bottom Line
With a few simple swaps, you can enjoy a flavorful vegetarian meal that supports both satisfaction and digestive comfort.
- Halmos, E. P., Power, V. A., Shepherd, S. J., Gibson, P. R., & Muir, J. G. (2014). A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology, 146(1), 67–75.e5. https://doi.org/10.1053/j.gastro.2013.09.046
- Staudacher, H. M., & Whelan, K. (2017). The low FODMAP diet: Recent advances in understanding its mechanisms and efficacy in IBS. Gut, 66(8), 1517–1527. https://doi.org/10.1136/gutjnl-2017-313750
Panko Encrusted Eggplant with Roasted Red Pepper Coulis
Ingredients
Roasted Red Pepper Coulis
2 Red Bell Peppers
2 Carrots, cut into 1/2 inch pieces
1 Jalapeño, sliced in half (spicy: keep seeds, not so much: deseed)
1 Can Stewed Tomatoes
1/2 Can Tomato Paste
1 tablespoons Low FODMAP Vegetable Base
Salt & Pepper to taste
Panko Encrusted Eggplant
1 Eggplant, peeled & sliced into circles- 1/4 inch thick (approximately)
1 cup Gluten-Free Flour
2 cups Gluten-Free Panko Bread Crumbs
2 Eggs
1/4 cup Vegetable Oil
Instructions
Roasted Red Pepper Coulis
Roast the peppers at 425 degrees Fahrenheit for 1 hour. The skin will be black and flaking off.
Immediately after the oven place peppers in an ice bath. When cooled, peel and deseed.
Slice the vegetables into ½ inch pieces. Place all ingredients in a medium stock pot. Add water just to cover. Bring the sauce to a boil, reduce the heat, and simmer for 1-2 hours. Stirring regularly, add more water if needed. When the sauce is ready to be blended, the vegetables will be tender.
Using an immersion blender, puree the sauce until all the ingredients are combined into a thick puree.
Panko Encrusted Eggplant
Place sliced eggplant on a baking sheet and salt each side (quite a bit), maybe 1/2 tsp per slice. I would recommend Kosher or Himalayan salt, not table salt.
Let the eggplant rest with the salt in the open air for at least an hour. They sweat and turn a dull gray color. (This is perfectly normal!) Then rinse and pat dry.
Standard Breading procedure (SBP): 1 cup GF flour, 2 eggs with a dash of water- mixed well, 2 or More cups GF panko bread crumbs; 3 medium size bowls-One with flour, 2nd with egg wash, and 3rd with panko. FLOUR EGG WASH BREADCRUMB
With one hand, place a piece of the eggplant in the flour to coat, then dip it in the egg wash. With the other hand, coat the eggplant with the egg mixture, then with the panko. Then, back to your dry hand and coat the eggplant, and place it on a dry baking sheet. Repeat this SBP until complete. Replenish SBP ingredients if needed.
When complete, heat 1/4 cup vegetable oil in the large skillet. When the oil is hot, add one piece of eggplant at a time. Once browned, flip. The eggplant takes about 5 minutes to cook, depending on the thickness.
Plate and serve!
Nutrition Facts
Per serving
350
11.0g
61.0g
7.0g
8.0g
960.0mg
8.0g
1.0g
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