beef tortillas are the perfect way to get your family into the kitchen! Get
your kids to help by assembling their own tortillas. Tasty ground beef is also
a great way to sneak vegetables like kale and carrot into the meal. This is a
light meal so if you think you need more food consider adding a side of
homemade potato fries.
groats make a great replacement for high FODMAP beans, which are used in more
traditional ground beef mixtures. These groats give the ground beef a lovely
nutty hint of flavour. Corn tortillas have been tested and are low FODMAP – you
can safely enjoy 2-3 tortillas per meal.
Prep time: 10 minutes
Cooking time: 30 minutes
- 600g (21.2oz) premium ground beef (beef mince)
- 1 tbsp garlic infused oil
- 180g (6.3oz or 3 medium) carrots (grated)
- 80g (2.8oz or 2 cups) fresh kale (finely shredded)
- 400g (14oz) can of chopped/crushed tomatoes
- 250ml low FODMAP beef stock
- 2 tsp paprika
- 1 tsp ground cumin
- 1 tsp dried oregano
- 2 tsp Worcestershire sauce
- 40g (1.4oz or 1 cup) spring onion (green tips only)
- 10g (0.35oz or 1/2 cup) fresh cilantro (fresh coriander)
- 65g (2.3oz or 1/3 cup) buckwheat groats
- Salt & pepper
- 8 corn tortillas
- 4 cups lettuce
- 1 red bell pepper (capsicum)
- 1 medium cucumber
- Low-fat grated cheese (cheddar, edam, mozzarella)
- Low-fat lactose free sour cream
- Low-fat mayonnaise with garlic infused oil (1 tsp garlic oil to 60ml mayonnaise)
the vegetables. Grate the carrots and finely shred the kale. Finely chop the
green spring onion tips. Roughly chop the fresh cilantro (coriander). Place the
cilantro and spring onion tips to one side for later.
- Heat a
large frypan over medium-high heat. Add the garlic infused oil. Fry the ground
beef (mince) until brown. Then add the beef stock, canned tomatoes, kale,
carrots, paprika, ground cumin, dried oregano, and Worcestershire sauce. Season
generously with salt and pepper. Mix well. Reduce heat to medium-low and allow
to simmer for 15 to 20 minutes.
- While the
ground beef (mince) cooks, cook the buckwheat. Measure out the buckwheat groats and place in a small saucepan (make sure it has a lid). Add 2/3 cup (170ml) of
cold water. Place over medium-high heat and bring to the boil. Then turn down
the heat to medium-low, cover, and allow to simmer for 10 minutes. Check that
the buckwheat is soft, then drain and rinse in warm water. Drain again.
- While the
buckwheat and ground beef finish cooking, make the salad. Wash and shred the
lettuce, deseed and dice the red bell pepper (capsicum), peel and thinly slice
the cucumber. Grate the cheese if using.
- Once the
buckwheat is cooked, you can mix it through the ground beef mixture. Just
before serving mix through the fresh cilantro (coriander) and the green spring
onion tips. Season with more salt and pepper if needed.
- Warm the
corn tortillas according to packet directions.
- Serve the
ground beef in the tortillas with the salad. Add a serve of low FODMAP cheese,
lactose free mayonnaise or garlic infused mayonnaise for extra flavour. Enjoy!
Low FODMAP Buying Tips: Make sure your beef stock does not include onion, garlic or other
high FODMAP ingredients. Choose tortillas made from maize/corn flour not wheat
Gluten Free Buying Tips: Make sure your dried spices and herbs, corn tortillas and the
Worcestershire sauce are gluten free.
Nutritional Facts: This recipe is not only low FODMAP but a fantastic source of iron