Low FODMAP Potato, Parsnip and Spinach Crumble Recipe

October 11, 2015 by

This has become my all time favourite recipe and I eat it for lunch 4 days a week. It was inspired by a River Cottage recipe for Three Root Crumble, but I’ve adapted it twice now based on what I had available. As the seasons change, I will change it again, but for now it’s just perfect. You could really make any kind of vegetable bake you like and top it with the crumble mix, but I urge you to try it as written before making your own adjustments.

I started cooking this just before I had to remove FODMAP’s, so it used to contain a lot of garlic and onion. I was HUGELY surprised the first time I cooked it without garlic and onion that the flavour wasn’t really any different. For that reason I’ve just kept cooking it minus the garlic and onion and just love it. It’s perfect as a standalone dish for lunch or dinner, or it makes a great side dish to any meat. I am definitely going to cook this at Christmas as it goes perfectly with roast meats.

This is a relatively quick meal that is easy to put together, so it’s great for weeknight cooking.

The version written below is how I cook it for my new diet. It is low FODMAP, and 472 calories per serving, with a huge 8g of fibre.

Potato, Parsnip and Spinach Crumble

  • 100g English or baby spinach
  • 400g dutch cream potatoes
  • 400g parsnips
  • 1 tablespoon garlic infused olive oil
  • 250mls / 1 cup chicken stock (I make my own with no garlic or onion)
  • 40ml lactose free or regular cream
  • 2 slices 100% spelt bread, processed to bread crumbs
  • 25g unsalted organic butter, melted
  • 30g walnuts, toasted and chopped
  • 60g tasty cheddar cheese, grated
  • 1 tablespoon dried rosemary
  • 1 tbs flaxmeal

Remove any tough stalks from the spinach and cut into 1cm wide strips (leave whole if using baby spinach). Scrub the potatoes but leave the skin on, and cut into 1cm wide half circle slices. Peel the parsnips and cut them roughly the same size as the potatoes.

Heat the olive oil in a pan over medium heat. Add the potatoes and parsnips and cook for a couple of minutes, stirring often so they don’t stick. Add the stock and cover the pan with a lid. Cook for about 10 minutes or until the vegetables are tender but not falling apart. If your vegetables have now absorbed all the stock, you may need to add another half cup of stock. Add the cream and stir in until well combined (you shouldn’t have a lot of sauce, it should be just coating the vegetables) then add the spinach and put the lid back on. Once the spinach has steamed down enough to stir it in, remove from the heat and combine all the vegetables together evenly.

In a separate bowl, combine the spelt breadcrumbs, walnuts, cheese, rosemary and flaxmeal and mix well. Add the melted butter and stir for one minute until it has distributed evenly (the mix will still look a bit dry).

Pour the potato mixture into a baking dish and top with the crumble. Bake at 180 degrees celcius for 20 minutes or until the top is golden and crisp. Enjoy!

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