1 small/medium pumpkin

2 tbsp olive oil

1 tbsp garlic infused oil

1 tsp chopped chives

100g basmati rice

600ml low FODMAP vegetable stock

25g tomatoes chopped finely

100g feta cheese, roughly chopped

handful fresh sage leaves, chopped

Handful fresh parsley leaves chopped


Heat oven to 190C/fan 170C/gas 5. Cut the pumpkin in half, then scoop out seeds and membranes.

Brush insides with a little oil and place in a roasting tin filled to 1cm with water. Roast for 30-40 mins until almost tender when tested with a sharp knife.

Scoop out some of the flesh and roughly chop. Meanwhile, heat remaining oil in a pan, stir in the rice and fry for 1 min.

Add the vegetable stock and cook for a further 10-12 mins until the rice is tender and the liquid has all been absorbed.

Stir in chopped squash flesh, tomatoes, parsley feta cheese, half the sage leaves and seasoning.

Stuff the pumpkin with the filling, top with remaining sage leaves and cover with the lid.

Return to the oven and cook for a further 15 mins until the cheese is melted and all is heated through. Stand for 5 mins before serving with a green salad.

Recipe adapted from: Good Food

Recipes We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe -  Stuffed pumpkin with rice, sage & feta
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How to make garlic  infused oil - click here