Low FODMAP broccoli torte
Looking for the perfect picnic dish? Try our low FODMAP broccoli torte. This deliciously light & cheesy torte is the ultimate crowd-pleaser for any occasion. Made with gut-friendly ingredients, it’s packed with tender broccoli, cheese, and a perfectly golden crust. Serve it hot with a side salad for dinner or enjoy it chilled as a standout addition to your next picnic. Easy to make, easy to love—and completely low FODMAP!
INGREDIENTS
250g broccoli, one medium head, cut into small florets (discard stems). The low fodmap recommended serving size is ¾ cup or 75g per person. This recipe serves 6 so it’s well under the recommended serving size.
2 spring onions, green tops only, sliced. For your reference, 1/3 cup or 32g is the recommended Low FODMAP serving size
½ yellow capsicum, sliced. The recommended low fodmap serving size is 35g or ½ cup. For context, 1 medium capsicum weighs 180g. ½ medium capsicum = 89g (without the core)
2 tbsp garlic-infused olive oil.
1 1/2 cups risotto rice
½ cup white wine
4 cups low fodmap vegetable or chicken stock
Salt and pepper
115g parmesan cheese, grated
4 eggs, separated
METHOD
Preheat the oven to 180C.
Prepare the broccoli. This can take some time, to cut and remove the stems. Steam lightly in microwave, drain.
In a large saucepan, gently fry the spring onion tops, capsicum in the oil and butter until soft, about 2 mins.
Stir in the rice and cover each grain. Add wine and stir until the liquid is absorbed. Pour in the stock, season well, bring to the boil then lower to a simmer. Cook for 20 minutes on low-ish heat, stirring occasionally to stop from burning on the bottom.
Stir in the cheese. Cool for 5 minutes, then check seasoning. This is really the last chance you have to taste-test before the egg yoks and whites go in, so re-check it now. Stir briskly the beaten egg yolks into the rice mix. Add the steamed broccoli florets. Put aside.
Whisk the egg whites until they form soft peaks and gently fold into the rice. This takes time, so don’t rush it. Spoon into a lightly greased round cake tin and bake for 1 hour until risen and golden. I used a silicon mold for a more photogenic effect but any 10 inch round deep cake tin will do.
Do check on your torte, semi-regularly. After 30 mins, mine was quite golden so I covered it with foil and continued baking.
Allow the torte to cool in the tin to ensure it comes out of the mold cleanly. Run a knife around the edge of the tin before upending it onto a serving plate. Garnish with parsley if you like.