Recipe: FODMAP Friendly Vegan Green Herb Dips
Blender therapy! There’s something therapeutic and cathartic about buying lots of herbs and blitzing them into different dips. However, I’ve recently worked out that certain raw alliums offend my stomach (onions, shallots, garlic) so I can no longer eat old favourite dipping sauces like Thai nam jim jaew. To this end, I’ve ended up freestyling a lot, which returns some surprisingly creative and delicious results.
If you also have issues with raw alliums, then these dips are for you. I loosely follow FODMAP Diet ingredient guidelines to avoid IBS symptoms such as bloating. The one thing I managed to keep eating was my Fiery Ginger & Spring Onion Sauce - turns out that the green parts of spring onions are low FODMAP while the white parts are high FODMAP. Thank god, as that dip is a staple in our household! So as long as you don’t add the white parts to your dip, you are safe.
Unfortunately the quantities of herbs here are very vague, since I buy them loose at the market. But you can use the above photo as a reference. The coriander dip is sweet, salty, earthy and firey; you could use it like a pesto. The mint dip can be made very spicy depending on your tolerance; it’s refreshing and zingy like a typical Thai dressing and you could try mixing it into noodles, a salad or having it on the side with some grilled meat or veg. But really, the only way to decide how to eat them is to taste a little, experiment with ingredients and have some fun.
Let me know if you try these recipes and share your results on Instagram with #CelestialPeach.
Fiery Ginger & Spring Onion Sauce
Click for link.
Coriander, Ginger & Soy Dip
Ingredients
One large bunch of coriander, leaves roughly chopped (you can include a bit of stalk, it doesn’t really matter)
2 thumbs ginger, peeled and roughly chopped
1 tbsp light soy sauce
1 tbsp vegetable oil
1 tsp white sesame seeds
1 tsp caster sugar
1/2 tsp turmeric powder
Instructions
Blitz everything in the blender.
The dip should be pulpy and a little oily, like a runny pesto.
Spicy Thai-style Mint Dressing
Ingredients
One large bunch of mint, leaves only, roughly chopped
2-3 finger chillies or bird’s eye chillies
Juice of 1 lime
1 tbsp vegan fish sauce
1 tsp caster sugar
Water
Instructions
Blitz everything in the blender.
The dressing should be naturally watery. Add more water if the flavour is too intense. If you’ve misjudged the spice and it’s too hot, even out the flavours with a pinch more sugar.
