Vegetarian (dairy free & vegan option)
140g Potato starch (1 cup)
70g White rice flour (½ cup)
70g Tapioca starch (½ cup)
1.5 Tbsp Garlic infused oil*
½ Tsp Salt
To Fry & Serve
1 Jar of Bay’s Kitchen Tomato and Basil Stir-in Sauce
1 Large handful of kale or cavolo nero
2 Tbsp Pine nuts, chopped (set aside a few to use as toppings)
1.5 Tbsp Olive oil
Nutrition (per serve)
Fat – 16g
of which saturates – 2g
Carbohydrates – 99g
of which sugars – 4.2g
Fibre – 6.9g
Protein – 7.5g
Salt – 0.59g
- Preheat your oven to 190°C / 170°C fan.
- Wash your potatoes, puncture them all over using a fork and place in the oven (uncovered) directly on the rack.
- Bake for 60-70 minutes or until very soft in the centre (knife should be able to insert through centre very easily). Remove potatoes from oven and let them cool.
- Remove the skins from the potatoes (they should come off relatively easy if they are cooked soft enough). Don’t throw away your potato skins! You can easily make them into crispy potato chips by drizzling them with olive oil or garlic infused oil, sprinkling them with salt /pepper and baking again for 10-15 minutes or until golden brown and crispy.
- If possible, run the potatoes through a potato ricer (or grate them) into a large bowl. If you don’t have a potato ricer, mash the potatoes until completely smooth, breaking up any pieces. There should be absolutely no chunks in the mixture (if there is, pick them out).
- Drizzle the riced / mashed potatoes with the garlic infused oil and sprinkle with ½ teaspoon salt. Mix until well-combined, then fold in the potato starch, rice flour and tapioca flour.
- Begin to go in with your hands, mixing it and kneading it until it becomes one smooth ball of dough (if there is leftover flour in the bowl, use it to dust your kitchen counter or any other flat surface).
- Transfer the dough to your flat surface and continue to knead it with your hands until very soft and there are no visible speckles of flour in the dough. Divide the dough into four pieces. Roll out one piece of dough at a time, ensuring the others are kept covered with cling film or a tea towel to prevent them from drying out (they will be really hard to roll otherwise).
- Roll out one piece of dough into a long log (around 1.5 inches in diameter), and slice the log into approximately 20 evenly-sized pieces. It is more important that your pieces are consistent in size rather than how many cuts you make.
- Taking one small cut piece of the dough at a time, roll it into a ball in your palms, and then roll it in one direction 2-3 times until it takes on a slight oval shape (if it’s your first time rolling gnocchi there are plenty of videos on YouTube showing how to roll gnocchi). Repeat until all of the dough is used up and shaped into small oval pieces.
- Using the front side of a fork (holding the fork upside down as to how you would normally hold it), make a light imprint into each gnocchi piece. Bring a large pot of salted water to a gentle boil. Carefully lower the gnocchi pieces into the boiling water.
- Reduce heat slightly (to a high simmer), and let the gnocchi cook until they float to the surface of the water. Once all of the gnocchi have floated to the surface, transfer them carefully to a colander to drain.
- Immediately heat the olive oil in a large frying pan over medium-high heat. Shock the gnocchi with cold water to prevent them from sticking together. Then make sure to shake off as much excess water as possible.
- Once the oil is hot add the gnocchi to the frying pan along with the chopped pine nuts. Fry 2-3 minutes on each side or until golden brown and crispy, adding the kale in the last 2 minutes or so.
- Once the kale has wilted, stir in your jar of Bay’s Kitchen Tomato & Basil Stir-in Sauce. Continue to stir until the sauce has heated through. Remove from heat, plate and top with additional chopped pine nuts, parmesan
and freshly chopped basil. Enjoy!
*The FODMAPs in garlic are soluble in water, not in oil, therefore garlic infused oil is Low FODMAP. Ensure you buy ‘infused’ oil and not flavoured, as flavoured will have garlic pieces or powder in it. **To make this dish vegan and dairy free, either don’t use parmesan, or use vegan parmesan (please check the ingredients of vegan parmesan, it is typically made with cashews and so could be high FODMAP in larger quantities.)
This recipe has been created by Haley Brown, from Low Fodmapper.
This recipe has been reviewed and approved as Low FODMAP by Registered Dietitian Laura Tilt @nutritilty, on behalf of Bay’s Kitchen.
Copyright Bay’s Kitchen. Please do not reprint without permission.