Low FODMAP butternut squash and parsnip tart


For the shortcrust

  • 240 g gluten free flour*
  • half tsp fine table salt
  • 2 tsp milled flaxseed
  • 170 g butter, chilled and cut into cubes
  • 2 eggs beaten
  • 4 tbsp cold water

For filling

  • 2/3 large butternut squash (I used the rest in a salad)
  • 3 parsnips
  • 4 spring onion (green part only)
  • black pepper
  • 50 g grated parmesan
  • 2 eggs
  • garlic infused olive oil
  • pesto made with garlic infused olive oil


Whisk milled flaxseed with 2 tbsp cold water and set aside for 10 minutes. Mix flour*, salt, butter in food processor. Add eggs, remaining water and flaxseed mixture to get a soft dough. If still crumbly add cold water, one tbsp at a time. Wrap dough in cling film and flatten slightly. Refrigerate for at least an hour.

Heat oven to 170° C. Peal, deseed and cut squash into cubes and peel and slice parsnip. Place squash and parsnip on a tray lined with parchment paper, drizzle with oil, add salt and pepper and pop in the oven for 30-45 min, or until soft (depending on oven). Remove from oven and let cool down a bit.

Fry spring onion until softened. Mash squash and parsnip, add Parmesan, one egg and fried spring onion. Set aside.

Butter baking tray. Spread some cling film on your worktop, place shortcrust pastry on it and start rolling it to about 5 mm thickness. Carefully transfer it to your tray and cut excess. Scoop veggie and Parmesan over pastry base and then finish exposed pastry edges with egg wash. Pop in oven for 30-40 minutes, or until cheese melts.

Remove from oven and let cool. Drizzle with pesto and serve.


* You can use store bought GF flour mix if you’re looking for a strictly GF recipe. However if you have IBS on top of that, I would suggest reading the ingredients list very carefully and keeping an eye out for added ingredients that aren’t low FODMAP, that might cause you discomfort. I prefer to make my own flour mix and for this recipe have used 25% sorghum flour, 25% light teff flour, 25% oat, 12.5% tapioca flour and 12.5% white rice flour, which are all low FODMAP. I mixed a big batch and stored it in airtight containers in my fridge and freezer and use as and when needed. Another thing you should keep in mind when backing with GF flours are binders, which provide the stickiness and texture that gluten provides in wheat flours. For this purpose, most store bought GF flour mixes contain xanthan gum. I do not tolerate it very well, so I substituted it for finely milled flaxseed. It needs to be ground in order for it to work and should be whisked into the liquid part and let rest before adding to batter.

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