This delicious Asian-inspired vegan low FODMAP braised eggplant recipe celebrates vegan low FODMAP eggplant with a flavor-bomb that will hit all the right spots with minimal effort.
Make the marinade, put the eggplant in the oven, serve with a sauce and you’ll have an amazing dish that’ll impress anyone.
This vegan low FODMAP eggplant recipe is so easy to make and will give you soft eggplant you can eat with a spoon. It’s one of our favorite low FODMAP Asian recipes that highlights the eggplant.
Before we get into this vegan low FODMAP braised eggplant recipe, let’s get into the topics we’ll discuss in this post:
- Is Eggplant Low FODMAP?
- Cooking The Eggplant
- The Sauce
- The Trick To Cooking Perfect Rice On The Stove
- Types of Eggplant
- Vegan Low FODMAP FAQ
Ready? Let’s dive right into it.
Is Eggplant Low FODMAP?
Is eggplant low FODMAP or is eggplant high FODMAP?
According to Monash University, eggplant is a low FODMAP vegetable at 75g or 1 cup.
Larger amounts of eggplant become moderate in FODMAPs (sorbitol) at 182g or 2 1/2 cups and high FODMAP at 260g or 3 1/2 cups.
We had a lot of trouble finding dishes that reminded us of things we loved to eat when we started our low FODMAP vegetarian and vegan diet. It was important to us to make vegan low FODMAP recipes that excited us and had familiar flavors without meat replacements.
This low FODMAP eggplant hit all the right spots without leaving us searching for meat. It was important that we created dishes that highlighted the vegetables. This braised Chinese eggplant dish did just that.
Asian vegans, rejoice! This vegan aubergine dish uses various flavoring agents we know and love to create this fusion dish.
We’ll use Japanese miso, Korean gochujang, and Chinese dark soy. Let’s talk about that.
What is Miso?
For those of you that are unfamiliar with Miso, it is a traditional seasoning used in Japanese cuisine. Miso is made by fermenting soybeans with salt among other ingredients.
But is miso paste low FODMAP? It’s low FODMAP and vegan. Which is odd because most soy products are typically considered high FODMAP but not miso!
We have a whole article explaining soy and FODMAPs that’ll help you navigate adding soy to your low FODMAP IBS diet.
It comes in the form of a paste and is toasty and savory. It also has a sweet-salty richness; a common word used to describe the flavor profile is umami. Fermented soybeans are used throughout Asian cultures such as the Korean Doenjang or the Malaysian, Indonesian, Chinese Tauco.
A note: don’t be alarmed by the addition of miso in this recipe! It is used sparingly and as intended, as a seasoning.
What is Gochujang?
In this dish, we use Gochujang, a spicy paste commonly used in Korean cooking. This sweet, savory, spicy fermented paste is made from chilies, fermented soya beans, rice, and salt.
Is gochujang low FODMAP? Monash hasn’t tested gochujang (yet) but they did test gochugaru -the red chili flakes that make gochujang- to be low FODMAP at 2 grams or 1 teaspoon.
Gochujang has several ingredients that are on the high FODMAP list but the final product itself in usual or smaller serving size is generally low FODMAP and shouldn’t pose a problem.
Because of the “funkiness” of most Asian condiments, people often ask if these things are vegan. Yes, vegan gochujang is a thing because there’s nothing in it that isn’t plant-based.
If you can’t get a hold of this paste and are looking for a gochujang replacement, consider using Sriracha with a teaspoon of vinegar. Or chili sauce but not the sweet Thai chili sauce variety.
Dark Soy VS Light Soy
In this recipe, we use dark soy sauce. Yes, there is a difference. Dark soy is thicker, darker, slightly sweeter, and less salty than light soy. It is typically used for cooking.
Light soy is more commonly found and is saltier, thinner, and more refreshing. It is used in dishes as a form of season or as a dipping sauce.
You can use light soy for this vegan baked eggplant dish but it will result in a saltier sauce with a thin consistency.
Cooking The Eggplant
If you’re looking for vegan eggplant recipes no oil whatsoever, then this is the one for you. This braised eggplant has all the flavor without any oil. Instead, the eggplant soaks up all the glorious liquid from the dressing.
To cook the eggplant, simply make diagonal cuts through the eggplant like this:
Really get in there and make deep cuts so that the dressing seeps into every nook and cranny. Place all the tomato, miso, ginger, sugar, and soy into a blender and mix.
Worried about ginger FODMAPs? Read all about it here:
Place a layer of foil on a baking sheet, then add your eggplants and pour the dressing over. Lay the aubergines cut side down on the baking tray and cover tightly with another layer of foil. Make sure to seal all the edges to ensure no steam escapes.
Let it cook away in the oven for an hour and it should look like this:
You know the eggplants are ready when the skin is all wrinkley.
The sauce lends an extra creaminess to the dish by utilizing tahini and mayo. To cut through the richness, chili oil (you can use Sriracha) and lemon juice are added. Add all your ingredients to a bowl:
And mix until fully incorporated:
To serve, place your fluffy white rice in a bowl and drizzle the liquid in the pan on top of the rice. Top it with the soft braised eggplant, a generous serving of the tangy, spicy, creamy sauce, and garnish with sesame seeds and scallions.
The Trick To Cooking Perfect Rice On The Stove
This braised eggplant dish is filed under low FODMAP vegan dinner recipes and vegan gluten free lunch ideas in our recipe box.
There’s something comforting about a warm steaming bowl of perfectly cooked fluffy rice, topped with spoon tender braised eggplant.
Keep reading on if you don’t have a rice cooker and want to make fluffy rice on the stove.
The water to rice ration is really important to make perfect rice. If you grew up in an Asian household, you’ll be familiar with the hand-in-pot method or checking if the water reaches the line on your finger.
There is a method to that madness but eyeballing rarely gets the same results.
What I’ve learned over the years of cooking rice on a stove is that the rule of thumb is to use the same amount of water to rice plus a quarter cup more. Below, there is half a cup of rice and 3/4 of a cup of water. Like so:
After you’ve measured your rice and water, you’ll want to rinse your rice in water until the water runs clear. Next, add your clean and washed rice to the pot, along with water. Now, let the rice cook over medium heat. When some of the water has evaporated, and bubbles start to form like this:
Turn the heat down to low, put a cover on the rice and cook for 7-10 minutes. When that’s done, take the lid off, fluff the rice with a fork and place the cover back on.
Let the rice to steam for an additional 5-10 minutes and tada! Perfectly cooked fluffy white rice.
Now, let’s talk about eggplants.
Types of Eggplant
Another word for eggplant is aubergine, if you’re a native English speaker that is. In Malaysia, it’s called ‘brinjal’, in Thai, ‘มะเขือ’, and in Chinese, ‘茄子’. But this isn’t a language course. This humble vegetable goes by many names and comes in just as many varieties.
Before you make vegan aubergine recipes, familiarize yourself with some of the most common eggplant varieties out there.
The Italian eggplant is the one we used in our recipe. It’s probably the most common variety of eggplant we have in the Netherlands and the US. The Italian eggplant closely resembles the standard globe eggplant you’d find at any grocery store. However, the Italian eggplant is slightly smaller while remaining large and fat.
Japanese and Chinese Eggplant
Chinese and Japanese eggplants are different and to be honest, a little hard to differentiate. The Japanese eggplant is a deeper shade of purple and the Chinese eggplant is slightly lighter but besides that, you’ll know how to identify one by their shared characteristics.
They are both long and narrow with thin skin and do not have many seeds. Plus their flesh is softer and creamier when cooked.
Sometimes known as the baby eggplant, the Indian eggplant is smaller when compared to the standard eggplant and more of an oval shape with a dark reddish purple hue. You can use this for the dish but you’ll need more of them. Typically, this variety of eggplant is used in curries and is great when it is stuffed or roasted.
We would not recommend using Thai eggplants for this dish. They are greenish-white in color, slightly bitter, tiny, round, and contain small but noticeable seeds that are edible.
Vegan Low FODMAP FAQ
Can You Be Vegan And Low FODMAP?
A big vegan protein source is tofu. Soy gets a bad reputation and many think soy is off limits on a low FODMAP diet but there are plenty of low FODMAP soy options.
Some vegan low FODMAP protein sources:
- Firm or extra firm tofu
- Nutritional yeast (16 grams or 1 tablespoon)
- Whole grains like quinoa
What Can A Vegan Eat On FODMAP Diet?
There are so many vegetables to choose from on a low FODMAP diet but here are some examples:
Not sure what to make? We have over 15+ Vegan Low FODMAP recipes for you to choose from.
Can You Be Vegan If You Have IBS?
You can but you should consult a dietician and know your triggers. Medical professionals like ones on Healthline, share that research shows vegan options that stress your digestive system may worsen IBS symptoms.
So the best way to have a vegan low FODMAP diet is to eliminate foods that trigger IBS symptoms.
Are Plant-Based Foods Low FODMAP?
Not all plant-based foods are low FODMAP like cauliflower or broccoli but most plant-based protein sources like seitan, nutritional yeast, some legumes, pulses, nuts, and soy products like tempeh or firm tofu are low FODMAP when eaten according to serving size.
And voila, folks. A delicious vegan low FODMAP braised eggplant with soy and ginger dish that will perfume your house and attack your tastebuds. This easy low fodmap dinner or lunch is minimal effort and requires very few dishes.
Vegan Low Fodmap Asian Braised Eggplant
Make this luxurious Asian inspired vegan low fodmap braised eggplant dish that takes minimal effort and tastes absolutely amazing.
- 2 eggplants
- 1 1/2 tomatoes (200g)
- 1 tbsp garlic oil (1/2 clove garlic if you can tolerate it)
- 20g ginger
- 1 tsp miso paste
- 1 tsp gochujang or sriracha
- 50ml light soy
- 20ml dark soy
- 2 tbs sugar
- For The Sauce:
- 1 tbsp garlic oil (1/2 clove garlic minced if you can tolerate it)
- 1/2 tsp sesame seeds
- 1 tsp tahini
- 1 tsp sugar
- 2 tbs mayo
- 2 tsp lemon juice
- 2 tsp water
- pinch of salt
Pre-heat your oven to 150C or 302F.
Chop the tomato into big chunks, place it into a mixer with garlic oil, ginger, miso, gochujang or sriracha, soy sauces, and sugar. Blend until a smooth consistency.
Cut the eggplants in half and make deep diagonal cuts in the eggplant. Have a look at the pictures in the post to see how we did it.
Grab a baking tray and line with foil. Place the eggplants cut side up and pour the dressing over them, allowing it to soak.
Turn them over so that they braise cut side down in the liquid. Cover with another sheet of foil and seal tightly! Make sure no steam is able to escape.
Place the eggplants in the oven and braise for an hour.
While the eggplants are cooking, it's time to make the rice.
Start by washing your rice until the water runs clear. Add your rice into a pot and pour in an equal amount of water plus a quarter cup of extra water*.
Allow the rice to cook on medium heat for 10 minutes or until some of the water has evaporated and left little holes in the rice*.
*For a visual guide, read the section of the post on how to achieve perfectly fluffy rice.
Cover with a lid, turn the heat down to low and cook for an additional 7-10 minutes.
While the rice is cooking, gather the ingredients for the sauce.
Optional: Mince half a clove of garlic finely. In place of garlic, use 1 tbsp of garlic oil
Add the garlic oil to a bowl with tahini, mayo, lemon juice, sugar, and sesame seeds.
The sauce will thicken, add 2 tsp of water to thin it out.
When the rice is done, turn of the heat, fluff the rice with a fork and put the lid back on to allow the rice to steam for 5-10 minutes.
Take the eggplants out of the oven. Be careful of the steam. The eggplants are done when their skin forms wrinkles.
To serve, scoop some rice in a bowl, spoon over the liquid in the baking tray, lay the eggplant on top, and drizzle the creamy sauce over it.
Optional: Garnish with more sesame seeds and the green tops of chopped scallions
- We can tolerate small amounts of garlic which is why we used that instead of garlic oil
- If you don't have an hour, you can bake the eggplants for 30-45 minutes at 180c or 356f