Pumpkin Turkey Meatballs: A low-FODMAP Recipe

A Low-FODMAP, gluten-free recipe that’s nutrient-rich and delish!

Hiding veggies in your recipes was a trend in the past, but these Pumpkin Turkey Meatballs will never go out of favor, even with the pickiest of eaters!

When my kids were younger, I attempted to pack a nutrient punch into every food they ate. I was worried about malnourishment and growth, as most mothers can be. We often experimented with new vegetables so that they would have a wide food repertoire, as they got older. I remember the trend of hiding vegetables in other foods, made popular by a cookbook by Jessica Seinfeld and thought about trying it with a number of dishes I served. My kids were too smart to be fooled, but one recipe that they enjoyed (and were aware of the included veggies) was my Pumpkin Turkey Meatballs.

Pumpkin Turkey Meatballs include canned, puréed pumpkin, which is a low-FODMAP vegetable when limited to a 1/3 cup serving per meal. Canned pumpkin is a great source of vitamin A, vitamin C, and potassium and acts like as one of the binders in the recipe. If you do not follow the low-FODMAP diet, you can use garlic and regular breadcrumbs as substitutes, but if you are in the elimination phase of the low-FODMAP diet or garlic is a trigger food for your Irritable Bowel Syndrome (IBS) symptoms, you can use asafoetida powder – a natural garlic and onion substitute – and gluten-free breadcrumbs.

Pumpkin Turkey Meatballs

A low-FODMAP meatball recipe that includes puréed pumpkin.

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Servings 24 meatballs

Ingredients

Meatballs:

• 1 lb ground turkey
• 1 cup gluten-free breadcrumbs or regular breadcrumbs
• 1 cup puréed pumpkin
• 1/2 tsp asafoetida powder or 1 clove garlic, minced
• 2 tsp garlic-infused olive oil or regular olive oil
• 1/2 tsp salt
• 1/4 tsp pepper

Sauce:

• 1 28 oz can crushed tomatoes unseasoned
• 1/2 cup pureed pumpkin
• 1/2 cup water
• 12 tsp asafoetida powder or 1 clove garlic, minced
• 1 bay leaf
• salt and pepper to taste

Instructions

1. In a large bowl, mix all of the meatball ingredients together with the exception of the olive oil.

2. Roll the mixture into slightly-smaller-than golf balls and place on a plate.
3. Heat up a large skillet over medium-high heat. Add the oil and swirl to coat. 
4. When the oil heats up, add the meatballs and brown on both sides, about 5 minutes each.
5. Once they are browned, add all of the sauce ingredients on top of the meatballs.

6. Lower the heat to simmer, cover the pan, and let cook for about 20 minutes or until the internal temperature of the meatballs are 165F degrees. Serve hot over gluten-free pasta, rice, quinoa, or your favorite gluten-free grain.

Leftovers can be frozen and you can double the recipe so that you can store them in in 5 or 6-ball portions and defrost them a serving at a time.

If you are looking to incorporate low-FODMAP foods into your diet, you may often have gut health, IBS or SIBO issues.  You can take charge of your health: Start by being ready with your gut health story!  Download this free template and have all of your gut health information in one place so that your doctors know the whole story, and you can get diagnosed and treated quickly.  Click here to grab your copy of my Tell Your IBS Story today. Take charge of your IBS care and get the support you need to become symptom-free!