Low FODMAP Root Vegetable Tian
Our Low FODMAP Root Vegetable Tian combines no-FODMAP potatoes and parsnips with low FODMAP amounts of beets and sweet potatoes. Sliced thinly, arranged in a baking dish, drizzled with extra-virgin oil, sprinkled with salt, pepper and dried thyme and a little Parmesan, this spectacular side-dish will enhance your weekday roast chicken - or make for a holiday meal or festive get-together.
Ingredients:
- 2 tablespoons extra-virgin olive oil, plus extra for coating pan
- 1 ¼- pounds (570 g) Yukon gold potatoes, peeled
- 10- ounces (280 g) sweet potato, peeled
- 8- ounce (225 g) parsnips, trimmed and peeled
- 5- ounces (140 g) beetroot, trimmed and peeled
- 1/3 cup (40 g) grated Parmesan; optional. Leave out if you want a vegan dish
- ½ teaspoon dried thyme
- Kosher salt
- Freshly ground black pepper
Preparation:
-
Position rack in center of oven. Preheat oven to 375°F (190°C). Coat a deep-dish 9 ½-inch (24 cm) pie plate or similarly sized ceramic dish with olive oil; I like to use a pastry brush.
-
Set your mandoline to the 1/8-inch (3 mm) setting and slice the potatoes, sweet potatoes, parsnips and beets into thin rounds, taking care with your fingers! You can also manually slice, which will take longer. Evenly and thinly cut vegetables will make or break this dish.
-
Arrange the vegetables in an overlapping fashion, starting with an outer ring. You have more potatoes than anything else, so you might place to or three slices of those, interspersed with one of the others as you go around. I created a rose-like center by arranging the slices in a small rounded, cupped fashion. Use the images to guide you.
-
Drizzle the 2 tablespoons of olive oil evenly over all, then sprinkle with Parmesan (if using) and thyme and season with salt and pepper. Cover tightly with aluminum foil and roast for 30 minutes, then remove foil and roast for 25 to 35 more minutes or until vegetables are tender and dish is lightly browned. Serve hot, warm or at room temperature.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Beets: Also called “beetroot”, this root vegetable has been lab tested by both Monash University and FODMAP Friendly. Monash has determined that a Green Light low FODMAP amount is 20 g, while FODMAP Friendly gives them a “PASS” at ½ cup (75 g).
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
- Sweet Potatoes: Both Monash University and FODMAP Friendly have lab tested sweet potatoes and deemed them to be low FODMAP in ½ cup (75 g) portions.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.