365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!Eating delicious food while managing dietary restrictions can be a challenge. If you’ve been looking for tasty vegetarian recipes that don’t include onion or garlic, you’re in the right place! I created this post to help anyone who follows a low-FODMAP diet or simply wants to reduce these ingredients without sacrificing flavor.
This collection is perfect for vegetarians and anyone who loves healthy cooking without onion and garlic. You might be someone who experiences digestive discomfort from these foods, or maybe you just want to try something new. Whatever the reason, you deserve meals that are as satisfying as they are gentle on your stomach.
In this post, you’ll find 19 no onion no garlic recipes that are packed with flavor and comfort. From creamy pasta to hearty soups, each dish is designed to bring joy to your table. These recipes are not only easy to make, but they also showcase the rich variety of vegetarian cooking. So whether you’re preparing a cozy dinner or a quick lunch, you’ll discover plenty of options to enjoy.
Let’s dive into these delightful dishes that prove you don’t need onion or garlic to create fantastic meals. You’ll be surprised at how vibrant and satisfying these recipes can be!
Key Takeaways
– Discover 19 delicious vegetarian recipes that are completely free from onion and garlic.
– Each recipe is crafted to be FODMAP-friendly, making them suitable for those with specific dietary needs.
– Enjoy easy-to-follow instructions for meals that are both comforting and nutritious.
– Get inspired by a variety of dishes, including pasta, salads, and hearty soups, to suit any occasion.
– Experience the joy of cooking with fresh ingredients that bring out the flavors without the need for common allergens.
1. Creamy Tomato Basil Pasta
Craving a cozy meal that’s both comforting and quick? This creamy tomato basil pasta is just what you need. Fresh cherry tomatoes and fragrant basil create a luscious sauce that envelops the pasta, ensuring every bite is a burst of flavor without the onion and garlic. It’s not only delicious but also packed with nutrients and takes just 25 minutes to prepare.
Ingredients:
– 12 oz pasta (gluten-free if needed)
– 2 cups ripe cherry tomatoes, halved
– 1 cup coconut milk
– 1/2 cup fresh basil leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions until al dente.
2. In a large skillet, heat olive oil over medium heat.
3. Add cherry tomatoes and sauté for about 5 minutes until they start to soften.
4. Stir in the coconut milk and fresh basil, cooking for another 3 minutes.
5. Toss the cooked pasta in the sauce, ensuring it’s well-coated. Season with salt and pepper to taste.
6. Serve hot with extra basil on top.
FAQs:
– Can I use other types of pasta? Yes! Any pasta works well with this sauce.
Creamy Tomato Basil Pasta
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Thai Kitchen Organic Unsweetened Coconut Milk, 13.66 fl oz (Pack of 12)
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2. Spinach and Ricotta Stuffed Shells
Looking for a hearty meal that brings everyone to the table? These spinach and ricotta stuffed shells are a delightful option for family dinners or gatherings. Creamy ricotta combined with fresh spinach makes for a satisfying filling, complemented perfectly by marinara sauce, all while avoiding high-FODMAP ingredients.
Ingredients:
– 12 jumbo pasta shells
– 1 cup ricotta cheese
– 2 cups fresh spinach, chopped
– 1 cup marinara sauce (without onion/garlic)
– 1/2 cup shredded mozzarella cheese
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Cook the jumbo shells according to the package instructions until al dente.
3. In a bowl, mix ricotta cheese, spinach, salt, and pepper until combined.
4. Stuff each shell with the ricotta mixture and place them in a baking dish.
5. Cover the shells with marinara sauce and sprinkle mozzarella on top.
6. Bake for 20-25 minutes or until the cheese is bubbly and golden.
FAQs:
– Can I prepare these ahead? Yes, just keep them covered in the fridge before baking.
Spinach and Ricotta Stuffed Shells
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3. Quinoa Chickpea Salad
Need a quick and nutritious meal that’s both filling and refreshing? This quinoa chickpea salad is vibrant and packed with protein, making it a perfect choice for meal prep or as a side dish. With colorful veggies and a delightful dressing, this salad is sure to please.
Ingredients:
– 1 cup quinoa, rinsed
– 1 can (15 oz) chickpeas, drained and rinsed
– 1 cup diced cucumber
– 1 cup cherry tomatoes, halved
– 1/4 cup olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine cooked quinoa, chickpeas, cucumber, and cherry tomatoes.
3. Drizzle with olive oil and lemon juice, tossing to combine.
4. Season with salt and pepper before serving.
FAQs:
– How long does this salad last? It can last 3-5 days in the fridge.
Quinoa Chickpea Salad
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4. Zucchini Fritters
Want a crispy snack that’s also packed with veggies? These zucchini fritters are the perfect solution, offering a delightful blend of textures and flavors. Quick to make, they are an excellent way to enjoy zucchini while being both tasty and satisfying.
Ingredients:
– 2 medium zucchini, grated
– 1 egg, beaten
– 1/2 cup gluten-free flour
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Olive oil for frying
Instructions:
1. Grate zucchini and squeeze out excess moisture.
2. In a bowl, mix grated zucchini, egg, flour, cheese, salt, and pepper until combined.
3. Heat olive oil in a skillet over medium heat.
4. Drop spoonfuls of the mixture into the skillet and flatten slightly. Cook for 4-5 minutes on each side until golden.
5. Serve warm with a yogurt dip or sauce of your choice.
FAQs:
– Can I bake these instead of frying? Yes, place them on a baking sheet at 400°F for about 20 minutes, flipping halfway through.
Zucchini Fritters
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5. Lentil Vegetable Soup
Feeling chilly and in need of something warm and nourishing? This lentil vegetable soup is the perfect remedy. Packed with lentils and a variety of vegetables, it offers a hearty meal that’s comforting and full of flavor.
Ingredients:
– 1 cup green or brown lentils, rinsed
– 4 cups vegetable broth (ensure it’s FODMAP-friendly)
– 1 carrot, diced
– 1 celery stalk, diced
– 1 bell pepper, diced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, combine lentils, vegetable broth, carrots, celery, bell pepper, and thyme.
2. Bring to a boil, then reduce heat and let it simmer for about 30 minutes until lentils are tender.
3. Season with salt and pepper before serving.
FAQs:
– Can I freeze this soup? Yes, it freezes well! Just store in airtight containers.
Lentil Vegetable Soup
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6. Roasted Vegetable Quinoa Bowl
Looking for a vibrant and nutritious meal? This roasted vegetable quinoa bowl is just the thing! Roasting brings out the natural sweetness of the veggies, creating a delicious contrast with the earthy flavors of quinoa, making it both healthy and satisfying.
Ingredients:
– 1 cup quinoa, cooked
– 1 zucchini, diced
– 1 bell pepper, diced
– 1 cup cherry tomatoes
– 1 tablespoon olive oil
– Salt and pepper to taste
– A handful of spinach
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20 minutes until tender.
4. In a bowl, combine cooked quinoa and roasted vegetables. Serve over fresh spinach.
FAQs:
– Can I make these bowls ahead of time? Yes, they store well in the refrigerator for a couple of days.
Roasting brings out the natural sweetness of veggies, and this no onion no garlic recipes vegetarian bowl proves you don’t need onions or garlic to stay bold and satisfying. A simple quinoa base, colorful veggies, and a drizzle of olive oil—flavor that sticks.
Roasted Vegetable Quinoa Bowl
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7. Sweet Potato and Black Bean Tacos
Craving a delicious taco night? These sweet potato and black bean tacos are bursting with flavor while being simple to prepare. They provide a filling meal that satisfies without any high-FODMAP ingredients, making them perfect for everyone.
Ingredients:
– 2 medium sweet potatoes, diced
– 1 can (15 oz) black beans, drained and rinsed
– 1 teaspoon cumin
– Corn tortillas
– Avocado and lime for serving
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Toss diced sweet potatoes with cumin, salt, and pepper, and spread on a baking sheet. Roast for 20-25 minutes until tender.
3. In a bowl, mix black beans with roasted sweet potatoes.
4. Warm corn tortillas and fill them with the sweet potato and black bean mixture. Top with avocado and a squeeze of lime.
FAQs:
– What can I substitute for corn tortillas? Lettuce wraps work great for a low-carb option.
Sweet Potato and Black Bean Tacos
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8. Cauliflower Rice Stir-Fry
Want a quick and healthy dinner? This cauliflower rice stir-fry is vibrant and satisfying, packed with colorful veggies and protein. It’s a low-carb option that’s ready in just 30 minutes, making it perfect for those busy weeknights!
Ingredients:
– 1 head cauliflower, riced
– 1 cup mixed bell peppers, diced
– 1 cup snap peas
– 1 tablespoon sesame oil
– Soy sauce or tamari to taste
– Salt and pepper to taste
Instructions:
1. In a large skillet, heat sesame oil over medium heat.
2. Add mixed bell peppers and snap peas, sautéing until tender.
3. Stir in riced cauliflower, cooking for an additional 5-7 minutes until cauliflower is tender.
4. Season with soy sauce, salt, and pepper before serving.
FAQs:
– Can I meal prep this dish? Absolutely! It keeps well in the fridge for up to 3 days.
Cauliflower Rice Stir-Fry
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9. Baked Polenta with Roasted Veggies
Searching for a hearty and filling dish? Baked polenta topped with roasted veggies is a comforting option that’s both easy to make and visually appealing. The creamy polenta pairs beautifully with the flavorful roasted vegetables, making it a delicious meal.
Ingredients:
– 1 cup polenta
– 4 cups vegetable broth
– 2 cups mixed vegetables (zucchini, bell pepper, carrot)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Cook polenta in vegetable broth according to package instructions, then pour into a greased baking dish.
3. Toss mixed vegetables in olive oil, salt, and pepper, and spread on a baking sheet.
4. Roast veggies for 25 minutes until golden.
5. Serve baked polenta topped with roasted vegetables.
FAQs:
– Can I use pre-cooked polenta? Yes, just adjust cooking times as needed.
Baked Polenta with Roasted Veggies
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Price updated on December 16, 2025 at 6:52 PM
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10. Greek Cucumber Salad
In need of a refreshing side dish? This Greek cucumber salad is light, flavorful, and perfect for any meal. The crunch of the cucumbers combined with tangy olives makes it a delightful addition that complements various dishes beautifully.
Ingredients:
– 2 cups cucumber, diced
– 1/2 cup Kalamata olives, pitted
– 1/2 cup cherry tomatoes, halved
– 1/4 cup feta cheese, crumbled
– 2 tablespoons olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced cucumbers, olives, cherry tomatoes, and feta cheese.
2. Drizzle with olive oil and lemon juice, tossing to coat.
3. Season with salt and pepper before serving.
FAQs:
– How long does this salad last? It’s best eaten fresh but can last up to 2 days in the fridge.
Greek Cucumber Salad
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11. Butternut Squash Risotto
Craving some comfort food that warms the soul? This creamy butternut squash risotto is just what you need. Its natural sweetness pairs beautifully with the creamy texture, creating a satisfying dish that’s perfect for a cozy evening at home.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth (hot)
– 2 cups butternut squash, diced
– 1/4 cup Parmesan cheese, grated
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil over medium heat and add diced butternut squash, cooking until tender.
2. Stir in Arborio rice and cook for 2 minutes.
3. Gradually add hot vegetable broth, one ladle at a time, stirring continuously until absorbed.
4. Once rice is creamy and cooked, stir in Parmesan cheese, salt, and pepper before serving.
FAQs:
– Can I use other types of squash? Yes, acorn or pumpkin would work well too.
Butternut Squash Risotto
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12. Coconut Curry Lentils
Looking for a dish that’s both comforting and full of flavor? These coconut curry lentils are warm and satisfying, infused with delicious spices and creamy coconut milk. Serve them over rice or enjoy them on their own for a hearty meal.
Ingredients:
– 1 cup red lentils, rinsed
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– 1 tablespoon curry powder
– Salt and pepper to taste
Instructions:
1. In a pot, combine lentils, coconut milk, vegetable broth, and curry powder.
2. Bring to a boil, then reduce heat and let it simmer for 20-25 minutes until lentils are tender.
3. Season with salt and pepper before serving.
FAQs:
– Can I make this dish ahead? Yes, it stores well in the refrigerator for up to 4 days.
When you want comfort without the guesswork, coconut curry lentils hit the spot. They fit no onion no garlic recipes vegetarian and keep things low-FODMAP, so you can enjoy cozy bowls any night.
Coconut Curry Lentils
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13. Caprese Skewers
Need a fresh appetizer for your next gathering? These caprese skewers are colorful and bursting with flavor. With juicy tomatoes, creamy mozzarella, and fragrant basil, they’re not only tasty but also visually stunning, making them a hit at any event.
Ingredients:
– 1 pint cherry tomatoes
– 8 oz mozzarella balls
– Fresh basil leaves
– Balsamic glaze for drizzling
– Salt and pepper to taste
Instructions:
1. On skewers, thread cherry tomatoes, mozzarella balls, and fresh basil leaves alternately.
2. Arrange on a platter and drizzle with balsamic glaze.
3. Season with salt and pepper before serving.
FAQs:
– Can I make these ahead of time? It’s best to assemble them just before serving to keep everything fresh.
Fun fact: Caprese skewers come together in under 10 minutes—thread, drizzle, and wow. With 1 pint cherry tomatoes and 8 oz mozzarella, you’ll serve a colorful, no onion, no garlic starter that guests actually remember.
Caprese Skewers
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14. Chocolate Avocado Mousse
In search of a decadent yet healthy dessert? This chocolate avocado mousse is rich and indulgent, made with creamy avocado blended with chocolate. It’s a guilt-free treat that satisfies your sweet tooth while adhering to low-FODMAP guidelines.
Ingredients:
– 2 ripe avocados
– 1/2 cup cocoa powder
– 1/3 cup maple syrup
– 1 teaspoon vanilla extract
– A pinch of salt
Instructions:
1. In a blender, combine avocados, cocoa powder, maple syrup, vanilla extract, and salt.
2. Blend until completely smooth and creamy.
3. Spoon the mixture into serving dishes and refrigerate for at least 30 minutes before serving.
FAQs:
– Can I use another sweetener? Yes, agave syrup or honey can be substituted.
Chocolate Avocado Mousse
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15. Sweet Potato and Kale Hash
Looking for a nutritious and filling meal? This sweet potato and kale hash is perfect for breakfast, lunch, or dinner. The sweetness of the potatoes beautifully balances the earthiness of kale, making it a delicious option without using onion or garlic.
Ingredients:
– 2 medium sweet potatoes, diced
– 4 cups kale, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: fried eggs for serving
Instructions:
1. In a skillet, heat olive oil over medium heat and add diced sweet potatoes. Cook until tender, about 10-15 minutes.
2. Stir in chopped kale and cook until wilted.
3. Season with salt and pepper before serving, and top with fried eggs if desired.
FAQs:
– Can this be made ahead? Yes! Store in the fridge and reheat for a quick meal.
Sweet Potato and Kale Hash
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16. Cucumber and Avocado Sushi Rolls
Craving a light and fresh snack? These cucumber and avocado sushi rolls are not only easy to make but also incredibly refreshing. They’re perfect for a healthy meal or snack without any fish or high-FODMAP ingredients.
Ingredients:
– 2 sheets nori
– 1 cup sushi rice, cooked
– 1 cucumber, julienned
– 1 avocado, sliced
– Soy sauce for dipping
Instructions:
1. Place a sheet of nori on a bamboo sushi mat.
2. Spread a layer of sushi rice over the nori, leaving a small edge.
3. Lay cucumber and avocado slices in the center.
4. Roll tightly and slice into pieces.
5. Serve with soy sauce for dipping.
FAQs:
– Can I use brown rice instead? Yes, but it may require some adjustments in cooking time.
Cucumber and Avocado Sushi Rolls
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17. Herb and Cheese Omelette
Looking for a quick and satisfying meal? A classic herb and cheese omelette is perfect for breakfast or any time of day. Fluffy eggs filled with fresh herbs and melted cheese create a delightful dish that’s easy to whip up in no time.
Ingredients:
– 4 eggs
– 1/2 cup shredded cheese (cheddar or your choice)
– 2 tablespoons fresh herbs (parsley, chives, or thyme)
– Salt and pepper to taste
– Olive oil or butter for cooking
Instructions:
1. In a bowl, beat the eggs with salt and pepper.
2. Heat olive oil or butter in a non-stick skillet over medium heat.
3. Pour in the eggs and let them cook for 2-3 minutes until they start to set.
4. Sprinkle cheese and herbs over one half of the omelette and fold it in half, cooking for another minute.
5. Serve hot.
FAQs:
– Can I make this in advance? Omelettes are best served fresh but can be reheated.
Herb and Cheese Omelette
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18. Coconut Rice Pudding
Craving a dessert that brings tropical flavors to your plate? This creamy coconut rice pudding is indulgent and satisfying. Soft and sweet, it’s a delightful treat that’s surprisingly simple to prepare and perfect for any occasion.
Ingredients:
– 1 cup arborio rice
– 2 cups coconut milk
– 2 cups almond milk
– 1/4 cup maple syrup
– 1 teaspoon vanilla extract
– A pinch of salt
Instructions:
1. In a pot, combine rice, coconut milk, almond milk, maple syrup, vanilla extract, and salt.
2. Bring to a gentle boil, then reduce heat and simmer for about 20 minutes until the rice is soft and the mixture thickens.
3. Serve warm or chilled, garnished with coconut flakes or fruits.
FAQs:
– Can I use regular milk instead? Yes! Just ensure it’s a low-FODMAP option.
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19. Berry Smoothie Bowl
Want a refreshing start to your day? This berry smoothie bowl is not only delicious but also packed with nutrients. It’s simple to make and can be dressed up with your favorite toppings, making it an exciting breakfast or snack option.
Ingredients:
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 1 banana
– 1/2 cup almond milk (or any plant-based milk)
– Toppings: granola, more berries, nuts
Instructions:
1. In a blender, combine mixed berries, banana, and almond milk. Blend until smooth.
2. Pour into a bowl and arrange your favorite toppings on top.
3. Serve immediately for the best texture.
FAQs:
– Is this smoothie bowl filling enough for breakfast? Yes! It’s packed with nutrients and will keep you full.
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Conclusion
Cooking delicious meals without onion and garlic doesn’t have to be a challenge. This collection of 19 no onion no garlic vegetarian recipes shows just how flavorful and satisfying comfort food can be while adhering to a low-FODMAP diet. With vibrant ingredients and innovative preparation methods, each dish promises to deliver on taste and satisfaction.
Try these recipes at home, and you’ll find that skipping these ingredients opens up a world of culinary possibilities. Whether you’re cooking for yourself or entertaining guests, these dishes will surely impress. Happy cooking!
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Frequently Asked Questions
What exactly are “no onion no garlic” recipes vegetarian and why are they FODMAP-friendly?
They skip both onion and garlic to fit a low-FODMAP vegetarian plan. Without these aromatics, flavor is built with ginger, turmeric, cumin, coriander, fennel seeds, chili, and citrus zest. This approach is at the heart of FODMAP diet recipes and shows how no onion no garlic recipes vegetarian can be delicious, comforting, and easy to prepare.
How can I substitute onion and garlic in no onion no garlic recipes vegetarian to keep flavor?
Focus on vibrant aromatics and herbs: try ginger, cumin, coriander, fennel seeds, and chili for warmth; brighten dishes with lemon zest or lime juice. Use fresh herbs like parsley, cilantro, or thyme to finish dishes. A tiny pinch of asafoetida (hing) can mimic savory depth if tolerated, and always opt for a garlic-free vegetable stock to boost flavor without onions or garlic. Roasting vegetables beforehand also adds natural sweetness and complexity.
What are the best no onion no garlic dishes for beginners on a low-FODMAP vegetarian plan?
Great starter ideas include: 1) a lemon-ginger vegetable quinoa bowl with roasted veggies, 2) a tomato-based herb pasta finished with olive oil and a squeeze of citrus, and 3) a coconut-ginger vegetable curry with tofu or tempeh. Each relies on spices, herbs, citrus, and coconut milk or olive oil for richness, so you can enjoy comforting meals without onions or garlic while keeping it vegetarian and friendly to the no-FODMAP approach.
Are these recipes truly no onion no garlic suitable for the entire no-FODMAP plan, or do some dishes require adjustments?
Most recipes in this collection are onion-free and garlic-free, but no-FODMAP needs can vary by ingredient and serving size. Some dishes may include ingredients that are higher in FODMAPs if eaten in large portions, so start with standard servings and adjust based on how you feel. Always check labels for hidden onion/garlic ingredients and use a low-FODMAP stock or tomato product when needed to keep things aligned with your plan.
How can I quickly adapt my pantry to cook no onion no garlic vegetarian meals?
Build a simple, onion- and garlic-free pantry with staples like rice, quinoa, potatoes, carrots, zucchini, and other low-FODMAP vegetables; stock up on olive oil, coconut milk, canned tomatoes, and a variety of herbs and spices (ginger, turmeric, cumin, coriander, paprika, oregano, thyme); keep garlic-free vegetable stock on hand; add citrus (lemon/lime) for brightness; and choose pantry-friendly flavor boosters like lemon zest, fresh herbs, and asafoetida (hing) if you tolerate it.
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