When I first started cooking low FODMAP, I was so focused on all the foods that were excluded from our new diet that most of what I was making was pretty bland. My eldest – the one we were doing this for – finally threw up their hands in a cry for help. “Mom! Can we *please* eat something with some spice?!?!” Eventually I came up with my (non vegetarian) TexMex Rice Bake, which we put on frequent repeat.
However, in our quest to get more vegetarian dinners on regular rotation, I swapped out the ground beef for canned lentils and thus this Vegetarian TexMex Rice Bake was born.
Canned Lentils are Low FODMAP
If you’re on a low FODMAP diet, then you know lentils are on the “do not eat” list. My kiddo was bummed about that, because lentils are such a great source of vegetarian protein. But upon further digging, I learned that canned lentils are confirmed to be low FODMAP. Which is surprising, since freshly cooked lentils are high FODMAP. I don’t make up the rules, people. I just play the hand I’ve been dealt!
Flavorful, but not too spicy
One other thing I want to mention is that although this dish has TexMex flavor – thanks to the taco seasoning, cumin and green chilis – it’s not what I would call spicy. If spicy is what you’re after, you can add a dash of cayenne while the veggies are cooking. Or you can douse it with your favorite low FODMAP salsa.
The low FODMAP taco seasoning I love for this dish is this Chile Lime Seasoning Blend from Trader Joe’s.
Need it vegan?
If you are eating a dairy-free or vegan diet, as I find myself at the moment, you just leave out the cheese or swap for a vegan alternative.
Have you tried this recipe? Let me kmow how it went in the comments.
Vegetarian TexMex Rice Bake (low FODMAP)
- 2 cups cooked brown rice
- 2 Tbsp garlic-infused olive oil
- 15 oz cooked lentils 1 can
- 15 oz diced tomatoes 1 can
- 1 zucchini diced
- 1 yellow squash diced
- 1 green bell diced
- 4 oz chopped mild green chiles
- 2 tsp Trader Joe’s taco seasoning or other low FODMAP taco seasoning
- 1 tsp ground cumin
- 1 cup shredded cheddar cheese
- Sliced green onion tops optional
- Chopped cilantro optional
- Preheat the oven to 350°F. Coat a 9” x 9” baking dish with nonstick cooking spray.
- Prepare the brown rice according to package instructions.
- Meanwhile, heat a large skillet over medium-high heat. Add the garlic-infused oil, low FODMAP taco seasoning, cumin, diced green bell pepper, zucchini and yellow squash. Cook for about 5 minutes, until softening.
- Add the diced tomatoes, lentils and green chile. Stir to mix and cook another 3 minutes or so.
- By now, the rice should be ready. Add 2 cups of the the cooked brown rice and mix it all together in the pan.
- Now pour the rice and veggie mixture into the prepared baking dish. Use the back side of a spoon to spread it evenly in the baking dish. Sprinkle the cheddar cheese evenly on top. Cover the baking dish with aluminum foil.
- Bake covered for 18-20 minutes or until the rice mixture is warm and bubbling.
- Remove foil and bake uncovered for an additional 5 minutes or until the cheese is nice and melty. Remove from the oven and cool for 5 minutes.
- Serve warm topped with optional sliced green onion tops (green parts only) and fresh cilantro.