Why this recipe is GERD-friendly, low FODMAP, plant-based, dairy-free, and gluten-free:
Being low in fat and acid makes this recipe GERD-friendly as it shouldn’t trigger symptoms. It is also low in FODMAPs while still being packed with hearty, roasted flavors and a rainbow of nutrients. Free from animal products, dairy and gluten, this dinner is suitable for various diet choices.
Keep in mind!
Red potatoes are not low FODMAP. To make this recipe low FODMAP, use unpeeled white potatoes that are lower in FODMAPs. Yellow onions are also high in FODMAPs; substitute the green part of green onions or use garlic-infused oil (without garlic cloves) for flavor. Canned chickpeas (specifically rinsed) are often better tolerated and lower in FODMAPs, but be mindful!
This recipe serves 4.
- 1 lb. baby red potatoes, sliced in half lengthwise
- 1 1/2 cups petite baby carrots
- 1 can (14oz.) chickpeas, drained and rinsed
- 1/2 teaspoon garlic powder
- 2 – 3 tablespoons olive oil, divided
- 1 lb. asparagus, ends trimmed and cut into thirds
- 1/2 large yellow onion, sliced lengthwise
- Mineral salt & fresh cracked pepper, to taste
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- In a large bowl, combine the sliced red potatoes, baby carrots, and chickpeas.
- In a small bowl, mix the dried basil, dried thyme, dried oregano, paprika, and garlic powder. Sprinkle this herb mixture over the vegetables and chickpeas.
- Drizzle 2-3 tablespoons of olive oil over the vegetables and chickpeas. Use a spatula or your hands to toss everything together, ensuring that the seasonings and oil coat the vegetables evenly.
- Spread the seasoned vegetables and chickpeas in a single layer on the prepared baking sheet.
- Season with mineral salt and fresh cracked pepper to taste.
- Roast in the preheated oven for 20-25 minutes or until the potatoes are slightly tender.
- After 20-25 minutes, remove the baking sheet from the oven, and add the asparagus and sliced onions to the pan.
- Drizzle a bit more olive oil over the asparagus and onions, and lightly toss them to coat.
- Return the sheet pan to the oven and roast for an additional 10-15 minutes or until all the vegetables are tender and slightly browned.
- Once the vegetables are roasted to your desired level, remove the sheet pan from the oven.
- Serve your sheet pan dinner hot, garnished with fresh parsley for a burst of freshness and flavor.