Vegan and low fodmap - ideas please!!

[vicaragechristmas]

I’m trying to prep a Mediterranean vegetable tart for a visit from family - I have gluten free puff pastry (not ideal but it's the only ready made available!) as one relative is coeliac, and I need to make it vegan for another relative, and I can’t tolerate onion due to IBS/FODMAP issues.

If I weren’t eating I’d have used caramelised onions to stick the veg to the pastry (I’ve done this before) but I’m stumped for a vegan and onion free alternative.

Any ideas?

Honestly? I’d do a vegetable frittata with eggs and things you can eat and then do the pastry+onions vegan tart.

Use Sacla vegan pesto

I'm not sure it needs 'sticking' as such, I'd just use a load of Mediterranean veg, peppers, courgette, aubergine, tomato's. Plenty of basil and oregano. I suppose if you wanted to make something 'sticky' you could make a tomato chutney with fresh tomatoes, herbs, balsamic vinegar and sugar.

Can you tolerate tomato? If so I'd use a tomato base, like on a pizza.

Hello

I am gluten free, dairy free and low FODMAP. I use that pastry you mention now and then. There is actually some in my fridge waiting to be made into vegan cheese puffs later.

Violife epic cheddar vegan cheese- this is quite nice melted and it does melt well goes runny in the middle and crispy at the edges
OMV pumpkin and red chilli vegan pesto (Asda)-little bit spicy and very satisfying flavour
OMV Grilled red pepper pesto (Asda)- good base flavour but I would maybe add some herbs and you need to be careful with quantity of red peppers for fructose.
(I’m ok using either of the above pestos as long as I use them sparingly, they have no onion/garlic but hey do have the veggies mentioned as well as a little bit of cashew).

How far along with Low FODMAP are you? I’m asking because a lot of Mediterranean veggies are a bit formappy, especially if you stack them (combine different foods with FODMAPs). But if you know your triggers well then my apologies and just ignore me.

So which Mediterranean veggies are using? I’ve put some info from the Monash app below in case you don’t have it.

Aubergine has sorbitol but many people are ok with up to 75g portion.
Courgettes have fructans but ok up to 65g
Tomatoes have fructose but ok up to about 65g
Red, orange and yellow peppers all have fructose and generally ok up to 43g, 38g and 35g respectively.
Green peppers have fructans and ok up to 75g generally.
Pumpkin depends which variety but can has gos, fructans or mannitol and ok up to about 50-75g portion

So I was just worried if you combine a lot of those you might end up tipping yourself over the balance a bit. I’m mentioning this because it’s so easy when you are doing something like Low FODMAP to push your own boundaries a bit too far because it is so complicated.

Bit much to have such specific diets and to go around someone’s house to eat. But that’s my opinion lol

marks do vegan chorizo slices, can add into layered veg of carrots, pumpkin and courgettes with a light layer of tomato base(like a ratatoiulle style?!)