Low FODMAP vegan lentil and walnut “minced meat”
Last week I went to a few supermarkets in the Netherlands to check how many low FODMAP meat substitutes I could find. The offer of vegan burgers, minced meat and other replacements has grown exponentially in the past years. In my local supermarket I counted over 100 different options of which, sadly, only six were low FODMAP. Most vegan and vegetarian meat substitutes contain either onion, garlic or wheat and are therefore now lot FODMAP. Because I really want to start eating more vegetarian and vegan meals, I created my own low FODMAP vegan minced meat with lentils and walnuts.
This vegan minced meat is delicious in tacos, burritos, pasta sauces and casseroles. I am usually not a huge fan of pulses, such as lentils and chickpeas, but even I loved this combination. I made tacos with the vegan minced meat and it was sooo good! Stay tuned, I will share that recipe soon 🙂
Canned lentils are low FODMAP up to 46 g per portion. If you are still in the elimination phase or reintroduction phase, it is important that you stick to the amounts described in the recipe. If you eat more than 1 portion at a time, you will go over the maximum amount.
What do you need (for 4 persons)
- 160 g canned lentils
- 80 g walnuts
- 2 tomatoes, cut into pieces
- 1 tbsp tomato paste
- A pinch of ground paprika
- A pinch of ground cumin
- Pepper and salt
How to prepare the low FODMAP vegan minced meat
- Drain the lentils and rinse well.
- Put the lentils together with the walnuts, tomatoes and tomato paste in a food processor and pulse until you have a smooth mixture. Season with ground paprika, cumin, pepper and salt.
- Heat some olive oil in a pan and fry the “minced meat” for about 5 minutes until it is warm.
- Your vegan minced meat is ready to use in a recipe!
Enjoy!Â
Will you let me know if you make my low FODMAP vegan minced meat? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen
Low FODMAP vegan lentil and walnut “minced meat”
- Total Time: 10 mins
- Servings: 4 1x
Description
Low FODMAP vegan minced meat with lentils and walnuts! This homemade meat substitute is delicious in tacos, casseroles and pasta sauces. Also gluten-free.
Ingredients
- 160 g canned lentils
- 80 g walnuts
- 2 tomatoes, cut into pieces
- 1 tbsp tomato paste
- A pinch of ground paprika
- A pinch of ground cumin
- Pepper and salt
Instructions
- Drain the lentils and rinse well.
- Put the lentils together with the walnuts, tomatoes and tomato paste in a food processor and pulse until you have a smooth mixture. Season with ground paprika, cumin, pepper and salt.
- Heat some olive oil in a pan and fry the “minced meat” for about 5 minutes until it is warm.
- Your vegan minced meat is ready to use in a recipe!
- Prep Time: 10 mins
2 Comments
I just found your recipe for vegan mince using canned lentils. Unfortunately, here in Israel I cannot find canned lentils. How may I use raw lentils in place of canned?
I replied to your email about this, hopefully that helps 🙂