Low FODMAP Lemon Green Beans with Pine Nuts is a vibrant and lemony, plant-based side dish made with just 4 simple ingredients.
My go-to formula for creating a quick meal is protein + starchy veggie + green veggie. For example, I recently made a quick meal of broiled chicken breast, a microwaved “baked” potato, and these Low FODMAP Lemon Green Beans. The entire meal took about 20 minutes, was filling, and tasted great!
This recipe is filled with fresh flavor thanks to the zest and juice of a lemon. Toasted pine nuts add a touch of nutty crunch. And, although you can certainly cook them longer, I like to barely boil my green beans for even more crunch!
Shopping list
To make this recipe, add these ingredients to your shopping list:
- Pine nuts – ¼ cup
- Green beans – 1 ¼ pound (566 grams)
- Garlic-infused oil – 2 tablespoons
- Lemon – 1 teaspoon zest + 2 tablespoons juice (about 1 lemon)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Green beans are low FODMAP in servings of 15 beans or 75 grams. Larger servings contain higher amounts of the FODMAP sorbitol (one of the polyols).
Pine nuts: A low FODMAP serving is 1 tablespoon or 14 grams.
Instructions
To make this low FODMAP side dish, simply:
Toast pine nuts. Place pine nuts in a dry skillet. Cook over medium-low heat, stirring frequently until nuts start to turn golden brown, about 3-5 minutes. Remove from heat and set aside.
Make the simple vinaigrette. In a small bowl, whisk together olive oil, lemon zest, lemon juice, salt, and pepper.
Cook the beans. Bring a large pot of water to a boil. Once the pot of water is boiling, add green beans and cook for 2-4 minutes until just tender-crisp. Drain green beans under cool, running water to prevent further cooking. Shake dry before transferring to a large bowl.
Mix and plate. Add dressing to green beans and toss. Transfer to a serving platter.
Serve warm topped with toasted pine nuts.
Similar recipes
- Low FODMAP Green Beans with Pecans
- Low FODMAP Shrimp & Green Beans
- Low FODMAP Italian Chicken and Veggies
Recipe
Low FODMAP Lemon Green Beans with Pine Nuts
- Total Time: 20 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
Low FODMAP Lemon Green Beans with Pine Nuts is a vibrant and lemony, plant-based side dish made with just 4 simple ingredients.
Ingredients
- ¼ cup pine nuts
- 1 ¼ pound (566 grams) green beans, washed and trimmed
- 2 tablespoons garlic-infused olive oil
- 1 teaspoon lemon zest + 2 tablespoons lemon juice (about 1 lemon)
- Salt and pepper
Instructions
- Place pine nuts in a dry skillet. Cook over medium-low heat, stirring frequently until nuts start to turn golden brown, about 3-5 minutes. Remove from heat and set aside.
- Bring a large pot of water to a boil.
- In a small bowl, whisk together olive oil, lemon zest, lemon juice, salt, and pepper. Set aside.
- Once the pot of water is boiling, add green beans and cook for 2-4 minutes until just tender-crisp. Drain green beans under cool, running water to prevent further cooking. Shake dry before transferring to a large bowl.
- Add dressing to green beans and toss. Transfer to a serving platter.
- Serve warm topped with toasted pine nuts.
Notes
Low FODMAP serving: 1 serving (1/8 recipe) should be low FODMAP by ingredients. For more information on specific ingredients, please check out the “low FODMAP notes” section (in the post above the recipe) or refer to the Monash FODMAP app.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Side Dish
- Method: Stove
- Cuisine: American
Keywords: low FODMAP side dish, low FODMAP holiday recipe,
G says
Was very easy to make and so tasty! I love fast, simple recipes that are so flavorful.
★★★★★
Jacky says
Thank you. What symptoms should we get if it causes an issue? Is it mostly bloating?
Emily says
Hi Jacky, it is really individual. Common IBS symptoms include diarrhea, constipation, bloating, and/or abdominal pain. If it is FODMAP-related, symptoms usually occur 4-24 hours after eating a trigger food.
Jacky says
Do you advise on sticking to 75g? Is 100g OK to eat per meal?
★★★★
Emily says
In general, the recommended serving size is 75 grams during the low FODMAP diet. However, you may find you tolerate larger servings well.