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Vegetarian recipes

Meat-free meals, scored for the pouch. Sorted from gentlest, and scored with the GASP Score.

Buttered Garlic Stock Rice

Buttered Garlic Stock Rice

0.8/ 10
Likely gentler

Fluffy rice cooked in onion-free stock with garlic oil and finished with butter — a savoury, gentle base that turns plain rice into something you'd choose.

SideVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-free

Serves 4 · 25 min

Garlic-Butter Mashed Potato

Garlic-Butter Mashed Potato

0.9/ 10
Likely gentler

Smooth, buttery mash with a gentle garlic note from infused oil — no raw garlic, no onion, just comfort. The side that goes with almost everything.

SideVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-free

Serves 4 · 30 min

Soft Parmesan Polenta

Soft Parmesan Polenta

1.2/ 10
Likely gentler

Creamy, soft polenta cooked in onion-free stock and beaten with parmesan and garlic butter. A gentle, comforting base under almost any soft-cooked topping.

SideVegetarianLow-FODMAPGluten-freeEgg-freeNut-freeFish-freeShellfish-free

Serves 4 · 35 min

Toasted Garlic Breadcrumbs (Pangrattato)

Toasted Garlic Breadcrumbs (Pangrattato)

1.4/ 10
Likely gentler

The Italian trick of toasting breadcrumbs in garlic oil until golden — a crunchy, savoury topping that adds texture and flavour to soft food and dissolves quickly afterwards.

SideItalianVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 6 · 10 min

Buttered Parmesan Noodles with Garlic Crumb

Buttered Parmesan Noodles with Garlic Crumb

1.7/ 10
Likely gentler

A quick, kid-friendly bowl of buttery parmesan pasta topped with toasted garlic crumbs — gentle enough for you, plain enough for the kids, with crunch on top.

DinnerItalianVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 4 · 20 min

Creamy Potato & Carrot Soup with Garlic Croutons

Creamy Potato & Carrot Soup with Garlic Croutons

1.8/ 10
Likely gentler

A smooth, comforting potato and carrot soup built on onion-free stock, topped with garlic-butter croutons for crunch. Gentle, hydrating and genuinely satisfying.

LunchSoupVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeBatch-cook

Serves 4 · 35 min

Buttered Garlic-Crumb Spaghetti

Buttered Garlic-Crumb Spaghetti

1.9/ 10
Likely gentler

White spaghetti tossed in garlic butter and parmesan, topped with toasted garlic breadcrumbs for crunch — a five-ingredient dinner that proves gentle isn't the same as boring.

DinnerItalianVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 4 · 20 min

Stock-Glazed Pumpkin

Stock-Glazed Pumpkin

2.0/ 10
Gentle in moderation

Sweet, soft pumpkin glazed in onion-free stock with garlic oil, thyme and a touch of maple — the gentle, glossy side that goes with almost any plate.

SideVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-free

Serves 4 · 25 min

Gentle Garlic Bread

Gentle Garlic Bread

2.3/ 10
Gentle in moderation

Proper garlic bread — golden, buttery, herby — made with a homemade garlic butter that carries all the flavour and none of the raw-garlic bite.

SideItalianVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 4 · 15 min

Garlic-Butter Croutons

Garlic-Butter Croutons

2.3/ 10
Gentle in moderation

Golden, crunchy croutons tossed in garlic butter — the crunch and savoury hit you miss on soft, gentle food, in a form that breaks down quickly.

SnackSideVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 4 · 15 min

Creamy Tomato Pasta with Garlic Pangrattato

Creamy Tomato Pasta with Garlic Pangrattato

2.3/ 10
Gentle in moderation

A gentle, creamy tomato pasta built on tomato paste and onion-free stock rather than tins of tomatoes, topped with toasted garlic breadcrumbs for crunch.

DinnerItalianVegetarianLow-FODMAPEgg-freeNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 4 · 25 min

Garlic-Butter Scrambled Eggs on Toast

Garlic-Butter Scrambled Eggs on Toast

2.4/ 10
Gentle in moderation

Soft, slow-scrambled eggs enriched with garlic butter and a little cream, on buttered toast — a gentle, savoury breakfast that feels like a treat.

BreakfastVegetarianLow-FODMAPNut-freeFish-freeShellfish-freeSesame-freeUnder 30 min

Serves 2 · 10 min

Warm Rice & Roast-Veg Bowl

Warm Rice & Roast-Veg Bowl

3.4/ 10
Gentle in moderation

A soft, warming bowl of white rice and peeled roast veg with garlic-infused oil — gentle, mild, and easy to share with the family.

LunchDinnerVegetarianVeganPlant-basedLow-FODMAPDairy-freeGluten-freeEgg-freeNut-freeFish-freeShellfish-freeOne-pot