Vegan Low FODMAP Irish Soda Bread
This Vegan Low FODMAP Irish Soda Bread is gluten-free, easy to make, and perfect for St. Patrick’s day or any time you want a quick, hearty bread. We love it year-round alongside soup. Or try it for breakfast with jam and a cup of hot tea.
Ingredients:
- Scant 2/3 cup (165 ml) unsweetened almond milk
- 2 teaspoons lemon juice
- 1 2/3 cups (471 g) low FODMAP gluten-free flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 3 tablespoons sugar
- 2 teaspoons caraway seeds
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup (83 g) raisins, optional
- 2 tablespoons warm water
- 1 ½ teaspoons Ener-G Egg Replacer
- ¼ cup (57 g) vegan buttery sticks, such as Earth Balance, melted
Preparation:
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Position rack in middle of oven. Preheat the oven to 375°F(190°C). Line a rimmed baking sheet pan with parchment paper; set aside.
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Combine the almond milk and lemon juice and allow to sit for 5 minutes until thickened. This creates a faux buttermilk.
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Whisk together the flour, sugar, caraway seeds, baking powder, baking soda and salt to aerate and combine in a mixing bowl. Toss in the raisins, if using.
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Whisk together the warm water and Ener-G Egg Replacer in a small bowl until well combined. Add this mixture, the soured milk, and the melted vegan “butter” into the dry ingredients. Stir until the batter comes together, making sure there are no pockets of flour left behind.
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Scrape dough into a large round pile onto the prepared pan. Dampen hands and shape it into a flat round, about 6 to 7-inches (15 cm to 17 cm) across. It should be 1-inch (2.5 cm) high. Use a serrated bladed knife to slash the loaf in a deep crisscross on top of the loaf, extending to the edges.
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Bake for about 30 to 35 minutes or until the loaf is lightly browned and sounds hollow when you tap the bottom. Cool pan on rack for 5 minutes, then transfer loaf directly to rack to cool further. Irish soda bread can be served warm or at room temperature and is best served the day it is made.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
• Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g).
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.