People trying to cut down on the fermentable foods in their diet (also known as high fODMAP foods) sometimes find it a challenge to include enough vegetables in their diet. Yet even if you have IBS it is important to eat vegetables in order to get the micronutrients you need and to obtain the dietary fibre which helps to keep your gut healthy.
In this recipe I have used one aubergine to serve two people. Half a medium size aubergine should be tolerated by most people. Larger portions may be less well tolerated if you malabsorb sorbitol. If you are using the Monash University Low FODMAP diet app to help you choose which foods to include in your diet please note that foods marked with a ‘green rating’ can be eaten in multiple servings in one meal.
This is a lovely quick recipe that can be served with grilled fish or meat.
Grilled aubergine with pesto
- 1 aubergine cut in half
- 1 tbps grated Parmesan cheese
For the pesto
- 50 g pine nuts
- 1 medium sized bunch of fresh basil
- 50 g Parmesan cheese, grated finely
- sea salt and pepper to taste
- 100 ml olive oil or garlic infused olive oil
Score each half of the aubergine and sprinkle with salt. After 10 minutes rinse the salt from the aubergines and place them in a bowl large enough to fit in a microwave. Cover the bowl with Clingfilm and microwave the aubergines on high for 4 minutes, or until soft to the point of a knife. Allow to cool slightly and pour away any liquid that has accumulated in the bowl.
Meanwhile make the pesto. Grind the pine nuts in a pestle and mortar (or food processor), add the Parmesan cheese and about half of the basil leaves. Pound these ingredients together and then add the remaining basil leaves. Continue to pound these ingredients until they have been broken down to a rough paste.
Gradually stir in the olive oil and season to taste with sea salt and freshly ground black pepper.
Preheat the grill.
Place the aubergine halves on a baking sheet. Spread a layer of pesto over each half of aubergine and sprinkle with a little grated Parmesan cheese. Place under a hot grill and cook until the pesto and cheese are bubbling and a little golden. Serve with polenta, grilled tomatoes, gluten free bread or crispy potatoes.