Low FODMAP Vegetable Paella Recipe

This tender, aromatic Low FODMAP Vegetable Paella is made with saffron-infused rice, bell peppers, and green beans, and is ready in under an hour. As the broth evaporates, the bottom layer of rice sizzles into a golden, crispy socarrat that provides the perfect textural contrast to the soft vegetables. I love serving this vibrant Spanish dish when I need a flavorful, impressive meal that is gentle on the stomach.

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The Secret To Getting It Right

I used to believe that a great paella required mounds of onions and garlic to build a flavorful base, but adapting this dish for a Low FODMAP diet proved me wrong. The secret lies in using high-quality garlic-infused olive oil and a generous amount of smoked paprika to create a deep, savory foundation that rivals any traditional sofrito. This method allows you to get that classic Spanish taste without the digestive distress often caused by alliums.

My biggest mistake when I first made this was treating the rice like risotto and stirring it constantly. Paella requires patience; once you add the broth, you must resist the urge to touch the pan so the rice can form that essential crust on the bottom. Trusting the process and letting the pan do the work results in the coveted socarrat—the caramelized layer of toasted rice that is the true mark of a successful paella.

Low FODMAP Vegetable Paella Ingredients

• 2 tablespoons garlic-infused olive oil
• 1 red bell pepper, seeds removed and diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 medium zucchini, diced
• 1/2 cup scallion tops (green parts only), sliced
• 1 teaspoon smoked paprika
• 1 pinch saffron threads, crumbled
• 1 cup short-grain paella rice (Bomba or Arborio)
• 1/2 cup canned diced tomatoes (check label for no onion/garlic)
• 3 cups Low FODMAP vegetable broth, warm
• Salt and black pepper, to taste
• 1 lemon, cut into wedges for serving
• Fresh parsley, chopped (optional garnish)

How To Make Low FODMAP Vegetable Paella

1. Sauté Vegetables: Heat the garlic-infused olive oil in a 10-inch paella pan or large skillet over medium heat. Add the red bell pepper and green beans, cooking for about 5 minutes until they begin to soften, then add the zucchini and scallion tops and cook for another 2 minutes.
2. Toast Rice: Stir in the smoked paprika and saffron threads, letting them bloom in the oil for 30 seconds. Add the rice and stir well to coat every grain in the aromatic oil and spices, toasting it for about 1 minute.
3. Simmer Base: Stir in the canned tomatoes and warm vegetable broth, distributing the rice and vegetables evenly across the pan with a wooden spoon. Increase the heat to bring the mixture to a boil, then reduce to a steady simmer.
4. Develop Crust: Cook uncovered for 20-25 minutes without stirring. You want the liquid to absorb and the rice to become tender; listen for a crackling sound near the end of cooking, which indicates the bottom layer is crisping up (the socarrat).
5. Rest and Serve: Remove the pan from the heat and cover it tightly with foil or a clean kitchen towel. Let it rest for 5-10 minutes to allow the residual steam to finish cooking the rice, then serve immediately with lemon wedges.

Recipe Tips

• Do not stir: Once the broth is added, keep your spoon out of the pan. Stirring releases starch and makes the rice creamy like risotto, preventing the individual grains and crispy bottom layer from forming.
• Listen to the pan: Towards the end of the cooking time, the bubbling sound will change to a crackling sizzle. This audio cue tells you the water is gone and the rice is toasting against the metal.
• Check your broth: Many store-bought vegetable broths contain onion and garlic concentrates. Ensure you buy a certified Low FODMAP brand or make your own simple stock at home.
• Use the right rice: Short-grain rice like Bomba or Calasparra absorbs liquid differently than long-grain rice. If you must use Arborio, watch the liquid levels as it may need slightly more broth.

What To Serve With Vegetable Paella

This dish is a complete meal on its own, but a simple green salad with a lemon-olive oil vinaigrette makes a refreshing side that cuts through the savory rice. A small bowl of marinated olives or a slice of gluten-free crusty bread is also excellent for scooping up any loose grains.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of water to revive the rice, though the crispy bottom texture will soften. Freezing is not recommended as the rice and vegetables can become mushy upon thawing.

FAQs

• Is paella rice Low FODMAP?
  Yes, plain white rice is Low FODMAP. The key is ensuring the broth and seasonings used to cook the rice do not contain high FODMAP ingredients like onion or garlic powder.
• Can I use brown rice instead?
  Brown rice takes significantly longer to cook and requires more liquid, which makes it difficult to achieve the correct texture in a paella pan. Stick to white short-grain rice for the best results.
• Why is my rice still hard?
  If the liquid has evaporated but the rice is crunchy, pour a small amount of hot water or broth over the dry spots and cover the pan with foil for a few extra minutes to steam it through.
• Can I add protein to this dish?
  Absolutely; firm tofu, canned chickpeas (rinsed), or even shrimp can be added. If using raw protein like shrimp, nestle them into the rice about 10 minutes before the end of cooking.

Try More Recipes:

• Low FODMAP Vegetable Stir-Fry Recipe
• Low FODMAP Vegetable Skewers Recipe
• Low FODMAP Goulash Recipe

Nutrition

• Calories: 320 kcal
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 420mg
• Total Carbohydrate: 58g
• Protein: 6g