Making dinner is not always easy, especially if you are new to the low-FODMAP diet and haven’t been educated by a GI Dietitian. But with the right resources – like some good low-FODMAP recipes and an Instant Pot – meal planning and preparation will be a breeze.
One thing my family can agree on is that we all enjoy Mexican-inspired food. That’s why this low-FODMAP Burrito Bowl is our new favorite. Between my Irritable Bowel Syndrome (IBS), my husband’s colitis, and my daughter’s vegetarian diet (my son will eat everything, thank goodness), we’ve got lots of limitations, but thankfully, we can all enjoy a burrito bowl.
The recipe is the basic low-FODMAP Burrito Bowl, but feel free to add toppings to it like shredded cheddar, avocado (1/8 for those following the elimination phase), lettuce, cilantro, sour cream (2 tablespoons), and corn tortilla chips.
I use FODY foods salsa* for a low-FODMAP option, but if you can’t find a salsa that is free of garlic and onion, you can use diced tomatoes and your spice of choice (ie green chiles, cayenne powder, chili powder, red pepper flakes). If you have gone through the reintroduction phase and successfully challenged onion, you can use any brand of salsa.
Low-FODMAP Burrito Bowl with the Instant Pot
- 2 tbs garlic infused oil*
- 2 scallions, chopped
- 2 red bell pepper, diced or 6 mini peppers, diced
- 1 cup uncooked Basmati or Texmati rice
- 1 cup FODY salsa
- 1 15oz can of black beans, rinsed and drained
- 1 1/4 cup water
- 1 1/2 tsp ground cumin
- 1/2 tsp chili powder
- 1/2 tsp salt (add more to taste at the end
- 1 cup frozen corn kernels
- shredded cheddar cheese
- shredded lettuce
- avocado 1/8 is low-FODMAP
- chopped cilantro
- sour cream 2 tbsp is low-FODMAP
- corn tortilla chips
Turn the Instant Pot to saute and add the oil for one minute.
Add the scallions and peppers and stir occasionally until slightly softened, about 2 minutes.
Add the cumin, chili powder, and salt and stir for another minute.
Press cancel and add in the rice, water, corn, and salsa. Stir to combine.
Close the lid and pressure cook for 5 minutes on high.
Let the pressure release naturally for 5 minutes, and then release the rest of the steam.
Open the lid and add the beans. Stir to combine and cover for 2 minutes to warm the beans.
Serve warm with your toppings of choice.
If you do not have an Instant Pot, cook the rice according to the package and omit the water from the recipe. Saute the scallions and peppers in a pot and then add all the other ingredients, except for the rice and beans, until heated through. Mix the rice and beans in at the end.