The Low Fodmap Gourmet

Gourmet Recipes for people who need to follow the Low Fodmap Diet and are also Lactose and Gluten Intolerant!

Sautéed Carrot

Sautéed Carrot

Mixed Heritage Carrot Sauté
Mixed Heritage Carrot Sauté


  • 1 large bunch mixed carrots
  • 6 stalks of rainbow chard.
  • 1 bunch chives
  • 1 knob of fresh ginger
  • 1 fresh red chilli (optional)
  • 2 table spoons garlic infused olive oil
  • 1 table spoon sesame oil
  • fresh ground salt and pepper to taste
  • 1 teaspoon soy sauce (optional)
  • a few sprigs of fresh chopped parsley for garnish
  • 1 table spoon toasted pine nuts for garnish



  • wash and dry all vegetables
  • chop the chard stalks into small – medium pieces
  • cut the carrots in half length ways and then slice the halves diagonally
  • thinly slice fresh chilli and chives
  • finely chop fresh ginger


  • place the garlic infused oil in a heavy based pan and heat to just below simmering point
  • add ginger, chilli and chives and chard stalks and cook slowly stirring occasionally until lightly caramelised
  • add carrots, salt and pepper, turn heat to lowest setting, stir through and place lid on pan
  • cook until carrots are tender stirring  occasionally
  • remove lid, add sesame oil and soy sauce, simmer for 1 minute

Serve as a side dish topped with toasted pine nuts and freshly chopped parsley

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