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The Water Closet

Low-FODMAP Vegan Pepita Parmesan

3/28/2019

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 Most homemade vegan Parmesan recipes contain high-FODMAP cashews and garlic and/or onion powder, and commercial products often contain high-fat ingredients, such as coconut oil, that's non-nutritive and difficult to digest.

This speedy version can be made in under two minutes, is low in fat, nut-free, contains no garlic or onion powder, and only has three (yes, just three) ingredients -- and they're packed with wholesome nutrition! Sprinkle this parma generously over any foods that could use a pop of flavor, including soups, veggies, baked potatoes, pasta, salads, and, of course, Italian dishes.
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LOW-FODMAP 3-INGREDIENT VEGAN PEPITA PARMESAN
Makes 3/4 cup
INGREDIENTS
  • 1/2 cup unsalted roasted pumpkin seeds (pepitas), or 1/4 cup unsalted roasted pumpkin seeds and 1/4 cup unsalted roasted sunflower seeds
  • 1/2 cup nutritional yeast flakes
  • 1/4 tsp sea salt
DIRECTIONS
  1. Put all the ingredients in a food processor or blender. 
  2. Pulse just until the seeds are coarsely ground (don't process too long or the seeds will turn into seed butter).
  3. Transfer to a glass storage container and store in the refrigerator or freezer. (You can use it directly from the freezer -- no need to thaw.)
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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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  • Home
    • About
  • Books
    • Low-FODMAP & Vegan
    • More books by Jo
  • IBS Basics
    • What Is IBS?
    • Self-Help
  • Blog
    • Food and Ingredients
    • Living with IBS
    • Recipes >
      • Beverages
      • Breakfast
      • Desserts
      • Snacks & Sides
      • Main Dishes
    • Interviews
  • IBS Updates
    • IBS News 2019
    • IBS News 2018
    • IBS News 2017
    • IBS News 2016
  • Myths & Facts
    • IBS Myths
    • IBS Facts
  • FODMAPS
    • FODMAP Basics
    • Low-FODMAP Foods
    • High-FODMAP Foods
  • Shopping Guide
    • Low-FODMAP Vegan Shopping Guide