Low Fodmap Roasted Pepper and Tomato Sauce with Quorn Pieces

At the beginning of the year, I found out that I was suffering with IBS symptoms (not my organs exploding like I had originally thought). I’d been really sick after trying to switch over to a vegan diet and went to the doctors after a weekend of being in horrific pain. I left with some information on Fodmaps and since then, I’ve been trying to navigate this food maze by myself. I’ve had a really hectic year, so I’ve not properly recorded what my triggers are and in what quantities that I can tolerate high Fodmap foods. This is something that I am starting to do more ritually as just recently I’ve had a terrible flare up leaving me feeling run down, bloated and sick. I’ve been following a collection of low Fodmap recipes/ adjusting recipes to be Fodmap friendly and will be posting examples of ones that I have found to work well for me. I am by no means a dietitian and what has been good for me may not be great for you, so if you’re brand new to Fodmap, be cautious and remember to always take into consideration what your doctor tells you, listen to your body and record everything!

Eliminating anything from your diet is difficult, there’s a lot of information online about low Fodmap diets, but one article to the next can often be contradictory. I found a really basic recipe over the weekend and tweaked it slightly to avoid anything that might cause a flare up (onion, garlic etc). I haven’t found that stock cubes aren’t a trigger for me, but if they are for you, make sure that you use an IBS friendly alternative or boil up your own stock beforehand.

Ingredients (Makes 4 lunches):

Preheat oven to 200˚C

  • 500g fresh tomatoes – (Sainbury’s loose, 80p)
  • 70g/ half a red pepper – (Sainsbury’s loose, 21.5p)
  • 45g/ half a carrot – (Sainsbury’s 4p)
  • 15g fresh basil – (Sainsbury’s 37.5p)
  • Drizzle of olive oil
  • Salt & pepper
  • 1 vegetable stock cube
  • 300g Quorn pieces (Sainabury’s £2.00)
  • 540g Basmati rice (Sainsbury’s 82p)
  • 2 Tbsp Engevita Yeast Flakes 

Total Ingredient Cost: £4.25


  1. Roughly chop everything and chuck it into an oven proof dish, drizzle with the oil and season with salt and pepper.
  2. Roast for 30 minutes.
  3. Remove from oven and use a hand blender to blitz it all up.
  4. Fry up 300g of Quorn pieces
  5. Add sauce to the pan with a glug of water
  6. Add in 1 vegetable stock cube and nutritional yeast
  7. Stir everything and simmer while the rice cooks

I have been having this for the past few days at work and I am really enjoying it! I added some chilli flakes once it was dished up, I’ve not found spice to be a trigger for me and the kick of heat really adds to the flavour!

Do you suffer with IBS? Let me know some of your favourite meals and recipes in the comments!

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