Missing Onion Flavor? This is Your Recipe!
While onions are high FODMAP due to their fructan content, there are many ways to get onion flavor into your low FODMAP cooking. This recipe for Low FODMAP Triple “Onion” Green Beans is a perfect example.
Skeptical?
Read on.
First of all, oils infused with onion flavor are a product that your should have in your pantry. I love Fody Shallot-Infused Olive Oil for so many reasons. First of all, it is convenient!
Secondly, it is lab tested as low FODMAP, so I know that it is suitable to eat, even during Elimination. Thirdly, it tastes fabulous! Shallots have a particular nuanced onion flavor that is elegant and complex and they can add a certain something to your dishes that nothing else can.
If you like the DIY approach, check out our Low FODMAP Onion-Infused Oil and use shallots.
Leeks, Scallions & Shallots
This green bean dish starts with super-fresh slender green beans, which are low FODMAP in servings of 15 beans or 75 g. These are simply blanched in water until very crisp-tender and drained.
Then comes the ”onion” part. A good amount of chopped leek greens, scallion greens and leek bulb are sautéed in Fody Shallot-Infused Olive Oil until soft, fragrant and luscious, then the par-cooked beans are added to the pan and given a quick sauté.
As of 11/21 Monash University updated their app to reveal lab testing has certified 14 g (about 2 tablespoons) of leek bulb is low FODMAP! This is a good amount of leek bulb per serving (see below).
In addition, you could add low FODMAP onion powder, such as FreeFod Onion Replacer, for even more onion flavor. Sprinkle on ½ teaspoon! Read more in our article about Low FODMAP Garlic & Onion Substitutes.
A little salt and pepper and that’s it! You’re done and your Low FODMAP Triple “Onion” Green Beans are easy enough for a weeknight (this is a 10 minute dish), yet special enough for a holiday side dish.
Low FODMAP Triple “Onion” Green Beans
Our Low FODMAP Triple “Onion” Green Beans are very quick and easy to make, packed with onion flavor and yet completely low FODMAP! See them in action with our Crown Roast of Pork.
Looking for another easy, greens side dish? Try our Garlicky Low FODMAP Sautéed Kale with Chestnuts.
Low FODMAP Triple “Onion” Green Beans
These Low FODMAP Triple “Onion” Green Beans are packed with low FODMAP safe onion flavor! You gotta try them! And super quick to make. Don't wait for the holidays!
Ingredients:
- 1 pound (455 g) slender green beans, washed and trimmed
- 3 tablespoons Fody Shallot-Infused Olive Oil
- 3/4 cup (54 g) finely chopped leeks, green parts only
- 3/4 cup (48 g) finely chopped scallions, green parts only
- ¼ cup (28 g) finely chopped leek bulb
- Kosher salt
- Freshly ground black pepper
Preparation:
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Bring a large pot of water to a boil and drop in the beans. Cook them for just a couple of minutes or until very crisp-tender. Do not overcook at this point, as they will be cooking more in the sauté pan with the oil, leek and scallion greens. Drain the beans, then pat with paper towels to really dry them off.
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Heat a large sauté pan over low-medium heat, add Fody Shallot-Infused Olive Oil and heat until shimmering. Add the leek greens, scallion greens and leek bulb and sauté until very soft, but not browned, about 2 minutes. Add the green beans and sauté for about 1 minute until the beans are nicely coated with the leek/scallion mixture and are the perfect crisp texture. Season with salt and pepper and serve immediately.
Notes:
Tip
- When shopping for green beans make sure they are blemish free and crisp!
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
