Usually things end up more steamed than roasted in the crock-pot. But there’s a way to cheat the system.
The trick is using minimal water and letting it cook for a couple of hours with the lid on, then leaving it slightly ajar so the steam can escape and the veggies get nice and “roasted.”
Root Veggies with Coconut Oil & Thyme [vegan, gluten free, FODMAPs friendly*]
Ingredients:
- 3-4 cups root vegetables (carrots, potatoes, winter squash, turnips, parsnips, etc.)
- 2 tbsp coconut oil
- 1/4 cup water
- 1/4 tsp dried thyme
- salt & pepper (to taste)
Directions:
First add 2 tbsp coconut oil to the crock pot and turn it on high.
Next prep your veggies (while you’re chopping, the oil should start to melt – otherwise you could just melt the oil before adding it to the crock pot).
Add the veggies to the crock, then pour in water, add herbs, and set slow cooker for 2 hours on high.
After two hours, open the lid, stir the veggies, and then let them cook for another 30 minutes–1 hour with the lid slightly ajar.
[The time variation is due to the difference in vegetable cooking times. They’ll be done when the water is gone, but they can go for longer if you like them more done.]
*I used about 20 baby carrots (halved) and 3 red potatoes (cubed), which are FODMAPs friendly options.
Other good choices for FODMAPs peeps include regular potatoes, parsnips, turnips, squash (in moderate servings), yams (in moderate servings).
Non-FODMAPs options include broccoli, cauliflower, Brussels sprouts, onion, peppers, etc.
You just opened up a whole new roasting world to me, mama.
It has actually made my morning to see a post from you. So glad you’re back! Been thinking of you and your brand new family.
Ps – this is genius! I don’t have a crock pot, but my rice cooker has a “slow cook” option – do you think that would work?
Yay for FODMAPS friendly veggies! This is a great idea, I never thought to roast in my crock pot. I hope things are going well!
I need to try roasting in my crock pot. This is such a great idea!
Uh oh. You might’ve created a monster out of me now;)
I’m obsessed with roasted veggies, and definitely hate it I don’t have the time, so this is perfect!
Can’t wait to try this. Great idea. Hoping this will be the solution to my previous roasted parsnip failures!
Does anybody know if swiss chard is low fodmap?
Thanks for the idea, Elise. Hope you are getting some sleep these days/nights! Glad to see a post from you!
i think its similar to kale in that its serving size is what makes it low fodmaps – 1 cup of kale is supposed to be okay according to the app. no info for chard though.
thats pretty cool that your rice cooker has that setting. im unfamiliar w how it works though so im not sure. give it a shot!?
I can’t wait to try this! I love roasted veggies, and don’t use the crock-pot nearly enough.
I hope you are doing well, Elise, and that you and Kyle are loving your new little one to bits and pieces 🙂
Courtney
This looks yummy! My mom made a roast and by accident put garlic and onion powder in it. I couldn’t figure out why my stomach was going insane until she remember she added it. Its nice to know that following this diet really works. Thank you for your recipes and congrats on the baby! I’m pregnant with my second following the low fodmap diet…..I wanted to ask you if you found it impossible to follow the diet sometimes because of the cravings? It sure is hard, but definitely worth feeling good.
This is really a delicious food. I’ve made it with my crock pot. It’s quite easy to make.
definitely hard but not impossible. however, please note i definitely wasnt following a low fodmaps diet throughout my pregnancy. you can see all the pregnancy posts under the FAQ tab for more info on dietary why and how.
I am retired but I still love ckooing in my CrockPot. recipes are endless and so good. I make a beef roast in mine and use three seasoning packets, Ranch, Peppercorn and Italian. Out of this world taste.