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FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs
FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs is a perfect vegan or vegetarian main dish, but works well as a side to any roasted poultry, meat or fish you are serving as well.
Low FODMAP Serving Size Info: Makes about 10 servings; serving size 1 wedge with a scoop of quinoa
Prep Time: 5 minutes
Cook Time: 32 minutes
Total Time: 37 minutes
Makes: 10 servings
Calories: 124 kcal
Ingredients:
- 2 pounds (910 g) kabocha squash (see Tips)
- Kosher salt
- Freshly cracked black pepper
- 5 tablespoons (75 ml) FODY Garlic-Infused Olive Oil, divided
- 1 1/4 cups (194 g) cooked red quinoa, cooled at least to room temperature
- 1 tablespoon coriander seeds, lightly crushed (see Tips)
- 3 tablespoons scallion greens, cut crosswise into 1/4 inch (6 mm) long, tubular rounds
Preparation:
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Position rack in hottest area of oven. Preheat the oven to 450°F/230°C.
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While oven preheats, prepare the kabocha. Cut away the stem end and discard. Cut squash in half, scoop out the seeds and discard. Cut squash into 1 inch (2.5 cm) wedges.
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Place the squash wedges on a rimmed baking sheet pan and drizzle with 3 tablespoons of the garlic-infused olive oil; use hands or tongs to toss to coat evenly. Season with salt and pepper. Roast for about 20 to 25 minutes, just until tender.
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Heat the remaining 2 tablespoons of oil in a large nonstick skillet. Add the quinoa and cook over medium-high heat, stirring often, until the quinoa develops a little bit of a crispy exterior, about 5 or 6 minutes. Stir in the coriander seeds and cook 1 minute more to infuse the quinoa with all that yummy coriander fragrance.
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Arrange the kabocha on a warmed platter, sprinkle the quinoa over the squash and garnish with the sliced scallion greens. Serve immediately or at room temperature.
Notes:
If You Can Tolerate
- Fructans: If you have passed the fructan garlic Challenge, you can add 1 minced garlic clove to the oil when you sauté the quinoa.
Tips
- You need a very sharp chef’s knife to cut the tough kabocha and to make it as easy as possible microwave your squash for a minute or two to soften the hard outer skin before cutting.
- To crush the coriander seeds, place them in a heavy zip top plastic bag and whack with a mallet just until they are cracked open and split. (You aren’t aiming to crush or pulverize; you want some texture to remain).
Nutrition Facts
FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs
Amount Per Serving
Calories 124
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 4mg0%
Potassium 318mg9%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 1240IU25%
Vitamin C 11.1mg13%
Calcium 25mg3%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
