I love light lunches I can pull together quickly. These four low FODMAP tasty things on toast recipes are some of my favourite combinations and adaptations. Romesco & Rocket, Hummus & Pesto, Red Pepper Bruschetta & Chickpea Salad.
You can top a crusty slice of low FODMAP bread with these or double up the bread for a delicious sandwich. Try these with my Low FODMAP Spelt Sourdough, wheat sourdough or gluten-free bread as desired.
Romesco & Rocket
This is a dreamy, rich, sweet and sharp romesco. It goes great with some (vegan) cream cheese and topped with rocket/arugula. Low FODMAP pine nuts are used as a substitute for the traditional almonds.
The romesco takes a bit of time to prepare. But it can be made in a big batch and keeps well in the fridge. This is an adaption of a delicious Anna Jones recipe. Check out the link for a number of creative ways to use romesco.
Hummus & Pesto
This is a tasty combination of two of my recipes. My Low FODMAP Smoky Lemon Hummus and Spinach & Walnut Pesto are a perfect match.
I topped my hummus pesto toast with a drizzle of olive oil and kalamata olives. Low FODMAP portions of hummus are ~50 g pp, medium FODMAP portions in GOS are ~100 g pp.
Roasted Red Pepper Bruschetta
This is a simple, quick mini recipe perfect for a summer lunch. The roasted red peppers add some lovely sweetness to the bruschetta.
Garlic oil, a hint of lemon juice and a pinch of smoked paprika packs this tasty toast full of flavour.
Chickpea “Tuna” Salad
Crunchy, lemony, filling and full of herbs. This chickpea salad is better than tuna and has many layers. Perfect for a quick lunch in or picnic out.
Chickpeas/garbanzo beans are low FODMAP in 40 g portions, medium FODMAP in GOS in 80 g portions. The salad recipe gives six small low FODMAP portions or three medium FODMAP portions. Adapted from this Minimalist Baker recipe.
Low FODMAP Tasty Things on Toast
Equipment
- Food processor
Ingredients
Romesco & Rocket (1 serving plus ~5 extra portions of romesco)
- 40 g (2 slices) good stale white low FODMAP bread (e.g., sourdough, gluten free)
- 2 tbsp garlic oil
- 1 tsp smoked paprika
- 150 g toasted pine nuts (unsalted)
- 220 g (1 jar) roasted red peppers (jarred with no FODMAPs)
- 4 tbsp extra virgin olive oil
- 2 tbsp sherry/white wine vinegar
- 1 tbsp tomato paste
- 1 pinch chilli flakes
- 1 pinch saffron strands (optional)
- Salt & pepper to taste
- 2 tbsp cream cheese (I like the vegan Kite Hill one, avoid high FODMAP cashews)
- Small handful rocket/arugula
Hummus & Pesto (1 serving)
Roasted Red Pepper Bruschetta (2 servings)
- 250 g cherry tomatoes
- 250 g roasted red peppers (jarred with no FODMAPs)
- 1 tsp lemon juice
- 1 tsp garlic oil
- 1 pinch smoked paprika
- Salt, pepper & chilli flakes to taste
- Small handful fresh basil
Chickpea "Tuna" Salad (3-6 servings)
- 240 g (1 can) tinned chickpeas/garbanzo beans (drained and rinsed)
- 40 g (¼ cup) diced red pepper
- 35 g (¼ cup) toasted sunflower seeds (unsalted, or scale back on added salt)
- 35 g (¼ cup) pine nuts (unsalted, or scale back on added salt)
- 3 tbsp mayonnaise (sub. vegan dressing, more to taste)
- 1 tbsp lemon juice
- 1 tbsp onion oil (optional)
- 1 tsp maple syrup
- 1 tsp dijon mustard
- 1 tsp soy sauce/tamari (optional)
- Small handful fresh parsley (chopped)
- Small handful fresh chives (chopped, save some to top)
- Salt & pepper to taste
- 2-3 cherry tomatoes (optional)
Bread
- 1-2 slices crusty low FODMAP bread
Instructions
Romesco & Rocket
- Tear stale white bread into chunks. Heat garlic oil in a large frying pan, fry bread until golden all over. Add smoked paprika and fry for one more minute. Leave to cool.
- Add pine nuts, bread and red peppers to a food processor. Blitz to a coarse paste. Add to a mixing bowl and stir in oil, vinegar, tomato paste, chilli flakes and saffron. Season to taste and balance flavours, adding a bit of water, more vinegar/oil etc. as needed.
- Lightly toast bread, spread with cream cheese. Top with dollops of romesco (about ⅙ of the batch) and rocket leaves.
Hummus & Pesto
- Lightly toast bread, spread over a portion of hummus. Top with spoons of the pesto, kalamata olives and a drizzle of extra virgin olive oil.
Roasted Red Pepper Bruschetta
- Dice the cherry tomatoes and red peppers. Combine in a bowl with the oil, lemon, paprika and season to taste with salt, pepper and chilli flakes.
- Lightly toast bread and spoon over the tomato and pepper mix. Top with some fresh basil.
Chickpea "Tuna" Salad
- Add chickpeas to a mixing bowl and lightly mash with a fork. Add red pepper, sunflower seeds, pine nuts, mayonnaise, maple syrup, lemon juice, onion oil (if using), mustard, herbs (saving some chives), salt and pepper, and mix well. Taste and adjust seasoning as needed.
- Lightly toast bread, spread over a serving of chickpea salad. Top with halved cherry tomatoes and fresh chives.
