Mediterranean Stuffed Peppers and Grilled Aubergine – IBS friendly

I have combined and adapted these two recipes from Olive magazine and Good to Know website: <; ; <;

This is the last dish I’m going to post for trying out the mediterranean cuisine and I think it may be my favourite!

Serves 4 – 295 calories per portion – low FODMAP – gluten free – vegetarian – can be made vegan


3 large Aubergines, sliced lengthways  –  Olive oil  –  1 Onion handful of Chives, finely chopped  –  4 large Peppers  –   50g Pine nuts  –  1 Courgette, diced  –  150g Basmati rice  –  500ml Vegetable stock  –  1 × 400g can of chopped tomatoes, with their juices  –  salt and pepper  –  Fresh parsley, chopped  –  Mixed leaf salad  –  (optional: Feta)


Preheat the oven to 180ºC. Halve the peppers lengthways and place them in a grease proof oven pan, cut side facing upwards. Spray or brush with olive oil and cook for 35 minutes.

Meanwhile, make the stuffing: heat up oil in a large frying pan or wok and add the chives, pine nuts and courgette. Cook for 5 minutes until pine nuts are lightly toasted. Add rice, stock, and tomatoes, and season. Cook for 20-25 minutes until rice is cooked and liquid absorbed.

While this cooks, heat up a griddle pan over high heat. Spray or brush the aubergine slices with olive oil. Cook the aubergines in batches of two or three for about 5 minutes, turning them over half way through. Keep them warm in the oven at a low heat until ready to serve.

Stir the parsley into the rice. Take the peppers out of the oven and stuff them with the rice mixture. If you are opting for the non-vegan option, crumble feta on top of the stuffed peppers. Return to oven for a further 5-8 minutes.

Serve two peppers per person, with a couple of slices of aubergine and a side salad.

This dish was super easy to make and tasted great – I love how succulent both the peppers and the aubergine is when cooked in this way.

Note: most stock cubes will have certain ingredients in them, including onion and garlic, which are not low FODMAP. I find that because it is in small quantities and they are not proper chunks of these ingredients that it doesn’t affect me, but it may affect people who are more sensitive. As an alternative, you could try making your own stock, or, as an easier option, just use hot water and a selection of herbs.

Quinoa and Mediterranean Vegetable Casserole with Spicy Herb Pesto – IBS friendly

This recipe is inspired by and adapted from the Eating Well website:

Serves 4; takes 30 minutes to make and cook; about 300 calories per portion; vegetarian; gluten free; low FODMAP.


100g Quinoa  –  100g Green beans, chopped into 2″ pieces  –  100g Red peppers  –  100g Aubergine  –  50g Pistachios Pine Kernels  –  2 Tablespoons chopped jalapeño pepper  –  1/2 Cup of herbs of your choice (I went for parsley, oregano, crushed chillies)  –  Salt  –  Juice of 1 Lime  –  1 Clove of garlic Handful of chives  –  1 Tablespoons of olive oil  –  1 Cup of cherry tomatoes  –  Cheddar Feta  –  a handful of olives 


Put the quinoa on to boil for 20 minutes, and the peppers, aubergine, and green beans on to boil for 6 minutes.

Preheat casserole dish.

In a food processor, combine the herbs, pine kernels, jalapeños, lime juice, chives, salt, and olive oil.

Put the quinoa, boiled vegetables, pesto, tomatoes, and feta into a casserole dish and mix together. Bake in the oven for 6 minutes.

To finish, crumble feta over the dish and sprinkle with some more pine nuts.


This dish was easy to make, kept me full for hours, and also tasted really nice. And most importantly… It didn’t make me feel unwell at all! The great thing about this dish is you can really play around with it, and I’m sure you’d be able to make many different variations, while still keeping it super healthy and low calorie.