courtesy of The Low-FODMAP IBS Solution Plan & Cookbook written by Rachel Pauls, M.D.
I found this recipe written by Rachel Pauls, M.D. It's simple to make and easy to batch cook and freeze to pull out for future meals.
Ingredients:
1/2 cup raw quinoa (I use organic quinoa in a steam bag for ease of use)
1 1/2 cups low-FODMAP beef or chicken stock (if NOT using steam quinoa)
2 TBSP garlic-infused olive oil
12-16 oz lean grass fed beef
1/3 cup chopped fresh basil
2 TBSP low-FODMAP Italian seasoning
salt and pepper to taste
1 medium red bell pepper, cored and diced
1 carrot, peeled and diced
3/4 cup canned lentils, rinsed and drained
6 TBSP tomato paste
3/4 cup water
1/4 cup red wine (I opt to omit this, add a tad more water and tomato paste)
Directions:
If NOT using steam quinoa - Place quinoa in a medium saucepan with the stock and bring to a boil, then lower the heat to a simmer and cook until the quinoa is tender, 15-20 minutes.
In a large skillet, heat 1 TBSP of infused oil and add ground beef, Cook over medium heat until brown. Add remaining 1 TBSP infused oil, basil, Italian seasoning, and a few pinches of salt. Cover and continue to cook 2-3 minutes. Mix in the bell pepper and carrot, then add the lentils and mix together.
In a small bowl stir together tomato paste and water, then add to the skillet. Continue to simmer 3-4 minutes. Add wine (if adding) and add salt and pepper to taste. Simmer 5 additional minutes. Add cooked quinoa, mix well and serve hot.
I serve this with a side salad, additional carrots and fruit for a full, colorful meal packed with protein and antioxidants.
