Summer fresh vegetables are cooked with chickpeas and herbs and served over creamy polenta in this Vegan Low FODMAP Ratatouille Polenta Bowl. Brazil nut-based vegan Parmesan cheese tops off the dish.
This Vegan Low FODMAP Ratatouille Polenta Bowl was inspired by a recipe I came across in Real Simple magazine last summer. It seemed like a good dish to continue my vegan recipe experimentation. When vegetables are at their peak in late summer, it’s the perfect time to try ratatouille. Tomatoes and zucchini are plentiful in late July and August here in the Midwest. Polenta is easy to make and is a great low-FODMAP fill-in for gluten-free pasta or rice.
I don’t think anything can stand in for the the nutty flavor of real Parmesan cheese. However, this vegan Parmesan cheese is a good option for people who don’t eat dairy. The Brazil nuts and nutritional yeast add that nutty flavor. In addition, the Brazil nuts provides essential nutrients like selenium, protein, and healthy fats. You will need a food processor to make this vegan cheese. I highly recommend this model from Amazon: Hamilton Beach Food Processor (affiliate link). I have used it for the past several years now and it still works great! In closing, I hope you enjoy this recipe of fresh summer flavors.
What makes the Ratatouille Polenta Bowl Low FODMAP?
- Scallion green tops and garlic-infused oil replace onion and garlic, which are high in FODMAPs.
- Each bowl has the low-FODMAP proportion for each vegetable.
- Polenta, also known as cornmeal, is low-FODMAP and a wonderful alternative to rice or potatoes.
Try my other Vegan and Low FODMAP recipes:
- Spring Roll Bowls with Tahini Maple Sauce
- Scarlet Quinoa Salad with Chickpeas and Tahini Dressing
- Low-FODMAP Curried Lentil Quinoa Soup
Low FODMAP Ratatouille Polenta Bowls
Ingredients
- 2 tablespoons FODY Garlic-Infused Oil
- 1 cup chopped zucchini
- ½ red bell pepper, chopped
- ½ orange or yellow bell pepper, chopped
- 2 cups chopped eggplant
- 1 cup cherry or grape tomatoes, halved
- 3 tablespoons water
- ½ teaspoon salt
- ½ teaspoon dried oregano
- ¼ teaspoon dried thyme
- ¼ teaspoon ground black pepper
- 1 cup canned chickpeas, drained and rinsed
- 4 scallions, green parts only, thinly sliced
- ½ teaspoon red wine vinegar
- 3 cups water
- ½ teaspoon salt
- 1 cup Polenta (also called Corn Grits, I use Bob's Red Mill)
- ¼ cup fresh chopped parsley
- Vegan Parmesan Cheese (see recipe below)
Instructions
- Heat oil in a large skillet over medium-high heat. Add the zucchini and bell peppers and sauté 2 minutes. Add the eggplant and continue sautéing 4 to 6 minutes, or until the zucchini is softened slightly.
- Stir in the tomatoes, 3 tablespoons water, salt, oregano, thyme, and black pepper. Reduce heat to medium-low, cover, and simmer 10 to 12 minutes, or until all the veggies are tender.
- While ratatouille is simmering, prepare the polenta: Add the water and ½ teaspoon salt to a large saucepan and bring to a boil. Slowly stir in the polenta. Reduce heat to low and simmer 5 minutes. Remove from heat, cover, and let sit 2 minutes.
- When veggies are tender, stir in the chickpeas, scallions, and vinegar. Cook until chickpeas are heated through, about 2 more minutes.
- Divide polenta between 4 bowls. Top with ratatouille, parsley and Vegan Parmesan Cheese.
Low FODMAP Vegan Parmesan Cheese
Ingredients
- ½ cup Brazil nuts
- ½ cup nutritional yeast
- ¼ teaspoon salt
Instructions
- Process nuts in a food processor until finely ground. Add the nutritional yeast and salt and pulse until blended.
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