For the meat sauce

2 tbsp sunflower oil

1 stick celery chopped

1 tbsp garlic infused oil

small knob of ginger, peeled and granted

2 tbsp low FODMAP medium curry powder

500g minced beef or lamb

400g can chopped tomatoes

For the topping

600g parsnips, peeled and chopped into large chunks

large potato, peeled and chopped into large chunks

1 red chili, deseeded and chopped

large bunch coriander, chopped

2 tsp turmeric

juice of 1 lemon

50g lactose free butter or non dairy equivalent



For the sauce, heat the oil in a pan and add the celery. Cook until soft, add the garlic oil, ginger and curry powder, then cook until aromatic.

Turn up the heat, add the mince, fry until browned, then add the tomatoes and simmer for 20 mins until thickened. A few mins before the end, add the peas.

Meanwhile, tip the parsnips and potatoes into a pan of cold water, bring to the boil, then cook for 10 mins. Drain, season and mash with the rest of the ingredients.

Heat oven to 220C/fan 200C/gas 8. Assemble the pies in individual dishes (or one large one) by placing some meat sauce on the bottom and topping with mash.

Ruffle up the tops with a fork, then bake for 20 mins until golden and bubbling.

Recipe adapted from: Good Food

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We recommend the help  of a registered dietician Low FODMAP & Gluten free Recipe - Spiced parsnip shepherd's pies