Low FODMAP Paella in Slow Cooker

Low FODMAP Paella in Slow Cooker

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Low FODMAP Paella is the perfect solution for those who love flavorful, hearty meals but need to follow dietary restrictions. This recipe is specifically designed for individuals managing irritable bowel syndrome (IBS) or other sensitivities, offering a delicious, wheat-free, and low FODMAP option. Prepared in a slow cooker, it’s a convenient one-pot meal packed with protein-rich chicken, seafood, and vibrant vegetables. Featuring saffron, fresh parsley, and a zesty touch of lemon, this dish captures the essence of traditional paella without compromising dietary needs. With clear instructions and adaptable portions, this recipe is both easy to follow and incredibly satisfying.

Low FODMAP Paella

Equipment

  • Crockpot / Slow cooker
  • Medium pan
  • Scale
  • Measuring cups
  • Measuring spoons

Ingredients

  • 2 cups brown rice
  • 4.5 cup homemade broth or water
  • 1/2 cup white wine
  • 1 tbsp oil
  • Proteins:
    • 200 g chicken tights
    • 300 g white fish
    • 150 g frozen cooked mussels
    • 100 g frozen cooked shrimps
  • Veggies:
    • 200 g frozen corn
    • 120 g zucchini
    • 1/2 can diced tomatoes (15 fl oz) (1 2/3 cups)
      • this equals ~1lb tomatoes (450g, 5-6 tomatoes) and the allowed dose is 48 g (1/3 medium)
  • Spices:
    1. 2 teaspoons kosher salt
    2. 3 pinches saffron threads, crumbled
  • Garnish:
    • Fresh parsley
    • Lemon wedges

Instructions

  1. Rinse the rice.
  2. Cut the chicken and fish into cubes.
  3. Cook the chicken on a pan for a few minutes – it does not have to be completely cooked
  4. Add the fish and cooked for a few more minutes.
  5. Transfer the chicken and fish to the crockpot.
  6. Add the rice to the pan, cook for three minutes on medium stirring occasionally.
  7. Add to the slow cooker.
  8. Cut zucchini into cubes.
  9. Add the zucchini, corn, died tomatoes and spices to the slow cooker.
  10. Add the broth and wine.
  11. Stir to combine.
  12. Let it cook for 3-4 hours on High until the rice is soft.
  13. Remove the lid and add the shrimps and mussels in the middle of the pot.
  14. Cover and cook for extra 15 minutes or until the shrimp is pink (if you used raw shrimps).
  15. Stir to combine.
  16. Top with minced parsley and serve with lemon wedges.
  17. Enjoy!

Low FODMAP portion

Based on the recipe, 1/8 of the total amount is considered low FODMAP, which is determined by the tomato content. The recipe uses about 1 pound (455 g) tomatoes, and the low FODMAP allowed dose is 48g.

This recipe yields approximately 10 cups of paella. For those following a low FODMAP diet, a single serving is 1¼ cups.

Final Words

Cooking is as much a journey as it is an art, and this Low FODMAP Paella embodies the balance between flavor and health-conscious eating. Whether you’re experimenting with low FODMAP recipes or simply looking for a comforting meal, this dish is sure to impress. Its slow cooker preparation makes it ideal for busy days, while its customizable components allow for personal tweaks. Remember, the key to a successful meal is not just following the recipe but making it your own. Enjoy this delightful dish and savor every bite, knowing it’s tailored to your dietary needs.

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