Low FODMAP Shrimp and Mango Bowl
Summer is here! It is far too hot to be standing in a kitchen for hours on end. This Low FODMAP shrimp and mango bowl is light, colourful and perfectly summery for those days you just want something fresh and fun.
With just a few minutes needed to cook the noodles and shrimp, the rest is just some quick prep work and then assembling of the dish. Making it perfect to throw together and enjoy outside in the evening sun.
Nourish bowls are a mis-match of colourful, healthy ingredients to result in a nutrient-dense dish that is filling and well…nourishing! They are incredibly versatile and rely on whatever vegetables and other nutrient-dense foods you have to hand. Typically they contain a lot of raw ingredients so as not to lose the nutrients through cooking, although it depends a little on which ingredients you pick!
Making a low FODMAP nourish bowl can be a little challenging, since you want a good few ingredients in your bowl to keep it interesting, and lots of different veg to keep it fresh and colourful. Finding multiple fruits and veggies that go together on the FODMAP diet isn’t always easy. To keep it simpler, I always try to choose from as many FODMAP groups as I can, so as not to stack too many in one group. How do you find out which food contains which FODMAP? Well, you can google it, but the easiest way is to get Monash’s FODMAP App to find out exactly how much you can have.
Our choice for the bowl
One great tip for keeping bowls low FODMAP is to embrace the vegetables that do not contain any FODMAPs at all. This is why I chose carrot, cucumber and radishes. Three different and vibrant colours, they taste great raw and you can eat as many of them as you like!
Next I wanted to add a little sweetness to the bowl, and I personally love mango to bring in a bright sunny yellow colour. If you’re looking for yellow you could also use yellow pepper, or sweetcorn (if you opt for canned sweetcorn you can have up to 75 grams!). However, as I mentioned, I also try to pick from the different FODMAP groups, so mango worked well here.
I also used a little bit of our own quick-pickled red cabbage to add the vibrant purple colour to the dish!
Your choice of protein
I wanted this bowl to be thai-inspired, so I went for shrimp, and then coated that in a coriander and chili dressing and then added a little dessicated coconut to decorate. However, any protein can be used in nourish bowls. Meat, fish and tofu all work well. This is one of the best things about the Low FODMAP diet, unprocessed meat is not something you need to think too much about, since it doesn’t contain FODMAPs.
Looking for more bowl inspiration?
Low FODMAP Shrimp and Mango Bowl
- 80 grams cubed mango
- 150 grams shrimp
- 75 grams carrot grated
- 4-5 radishes sliced
- 50 grams vermicelli glass noodles
- 60 grams mixed salad leaves
- 50 grams cucumber cut into half moons
- 40 grams quick pickled red cabbage
- 4 tbsp olive oil
- 4 tsp apple cider vinegar
- 2 tsp maple syrup
- 2 tsp fresh coriander chopped
- 1 chili diced
- 1 pinch salt and pepper to taste
For the dressing
- In a medium bowl, whisk the olive oil, vinegar, maple syrup, chopped coriander, chili, salt and pepper together until combined and set aside.
For the bowl
- In a medium saucepan, slowly bring some water to a boil and place the vermicelli glass noodles and reduce the heat to low. Check the instructions, but you usually only need to cook for 4-5 minutes.
- In a medium frying pan on a medium-low heat, gently warm through and cook the shrimp, if you opt for frozen they take about 5 minutes, otherwise they only need 2-3 minutes.
- While the noodles and shrimp are cooking, start preparing the toppings.
- Grate the carrot, cube the mango and cut the cucmber and radishes.
- Take the shrimp and the noodles off the heat. Drain the noodles and begin assembling the bowl.
- Start with the salad greens at the bottom of the bowl, then add the noodles on top.
- Place the mango, cucumber, carrot, radishes, red cabbage* and shrimp on top. You can line them up as in the picture or just dump it all on and mix them around if you prefer.
- Finish by drizzling the dressing over the top of the salad. We finished with some shredded coconut too for extra flavour!