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Savory Low-Fodmap Tuna and Vegetable Loaf

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I’ve been dreaming of a good savory low FODMAP loaf for ages! I’ve tried a lot of quick bread recipes, even beer bread (!), but none seemed good enough to make a second time or to share with you guys. I wanted to play around with the recipe a bit, so for the filling I thought about one of my favorite combinations: tuna+red peppers+olives. So fresh, so good! I added some zucchini, green onion tops and parsley. The result? Well, I’ve been eating cake salé happily since Sunday, and I can hardly wait to bake another loaf.

Bon appétit 🙂

Further Food Commentary:

This recipe is great for the gluten free and sugar conscious individual that keeps ingredients simple yet elegant. You can also get some great protein in addition to your Omega 3 fatty acids. Great skin. Great joints. Now that's a win in my book.

By Guramrit Khalsa

Savory Low-Fodmap Tuna and Vegetable Loaf

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:45 minutes
  • Servings: 4

Ingredients

⅔ cup/ 100 gr. rice flour
¼ cup/ 30 gr. corn flour
⅓ cup/ 50 gr. tapioca starch (corn or potato starch will work too)
1 tbsp/ 9 gr. baking powder
1 teaspoon of turmeric 
(optional)
1 egg
¾ cup/ 200 ml. of lactose free milk
3 tablespoons olive oil + a dash to sautée

For the Filling
1 small red bell pepper, diced
1 small zucchini, diced
½ cup (15) green olives, pitted and chopped
1 can of tuna
salt and pepper to taste
½ cup of green onions (green tops only), chopped
½ cup of parsley, chopped

Instructions

1. Preheat the oven to 360ºF/ 180°C.
2. For the filling, saute the red pepper for five minutes in a pan coated with a dash of olive oil. 3. Add the zucchini and cook for another 5 minutes. Mix in the tuna, olives, salt and pepper and set aside.
4. In a bowl combine rice flour, corn flour, starch and baking powder. Mix in the turmeric (optional). Gradually mix in the egg, olive oil and milk, stirring frequently. Finish with the green onion tops and parsley and give it all a gentle stir.
5. Finally add the tuna and pepper mixture to the dough and transfer everything to a 0,5kg/1lb loaf tin lined with parchment paper.
6. Bake in the middle of the oven for 30 to 45 minutes or until golden and the tip of the knife comes out clean.

1. Preheat the oven to 360ºF/ 180°C. 2. For the filling, saute the red pepper for five minutes in a pan coated with a dash of olive oil. 3. Add the zucchini and cook for another 5 minutes. Mix in the tuna, olives, salt and pepper and set aside. 4. In a bowl combine rice flour, corn flour, starch and baking powder. Mix in the turmeric (optional). Gradually mix in the egg, olive oil and milk, stirring frequently. Finish with the green onion tops and parsley and give it all a gentle stir. 5. Finally add the tuna and pepper mixture to the dough and transfer everything to a 0,5kg/1lb loaf tin lined with parchment paper. 6. Bake in the middle of the oven for 30 to 45 minutes or until golden and the tip of the knife comes out clean.

Nutrition Information

Per Serving:  Calories: 375; Total Fat: 16 g; Saturated Fat: 3 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 2 g; Cholesterol: 62 mg; Sodium: 375 mg; Potassium: 764 mg; Carbohydrate: 44 g;  Fiber: 3 g; Sugar: 6 g; Protein: 15 g
Nutrition Bonus: Vitamin C: 125%;  Vit A: 34%;  Calcium: 27%;Iron: 18%
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One thought on “Savory Low-Fodmap Tuna and Vegetable Loaf

  1. Beatrice R. Zürich, Switzerland

    Hi, I tried this recipe and it is very very good. I bought especially the rice flour and I am happy I did. I suffer from swollen belly and with this recipe, I didn’t have any problems. One thing though: I put a can of tuna as suggested and it was delicious but slightly too much, so I will try next time with half a can and see. Thanks a lot for sharing, you have a new follower!

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