Pasta Bolognese (Low FODMAP Recipe)

Low-FODMAP Gluten-Free Pasta Bolognese Recipe

This recipe for pasta bolognese is really simple and uses what I had left over in the fridge, so you can easily swap out the pepper, spring onions and celery for any other vegetables you like, although I do think celery works really well in this. To keep it more traditional you can use spaghetti but any gluten-free pasta is fine.

Cooking Time: 30 mins
Serves: 3 to 4

Ingredients

  • Gluten-free spaghetti or pasta of your choice (I used spelt penne)
  • 200g mince
  • 2 tins of chopped tomatoes
  • 1 yellow or red pepper
  • 1 stick of celery
  • 2 spring onions (green part only)
  • Ground asafoetida (onion replacement, leave out if you can’t find it)
  • Basil (I used fresh, but dried is fine)
  • Oregano (dried or fresh)
  • Salt and pepper to taste
  • Parmesan to serve, if desired

Instructions

1. Start by heating some oil in a large, flat-bottomed pan and then add the mince. Stir until browned.

2. Now chop the pepper, celery and spring onions and add to the pan.

low FODMAP Bolognese Ingredients

3. After a couple of minutes add the two tins of chopped tomatoes and stir to mix everything evenly.

4. Add all your herbs, asafoetida, salt and pepper and leave to simmer until sauce thickens. This should take around 15 to 20 mins.

Low-FODMAP Bolognese Sauce

5. While sauce simmers, cook pasta according to packet instructions. Gluten-free pasta often goes really mushy when overcooked, so make sure you time it right. My pasta only took 7 minutes so I didn’t start cooking it until the sauce was pretty much done.

6. Drain pasta, serve onto plates and use a ladle or large spoon to add the sauce to the pasta. Grate parmesan on top if desired and enjoy!

Low-FODMAP Gluten-Free Pasta with Bolognese Sauce

Low-FODMAP Pasta Bolognese
Serves 3
This recipe for pasta bolognese is really simple and uses what I had left over in the fridge, so you can easily swap out the pepper, spring onions and celery for any other vegetables you like, although I do think celery works really well in this. To keep it more traditional you can use spaghetti but any gluten-free pasta is fine.
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Ingredients
  1. Gluten-free spaghetti or pasta of your choice (I used spelt penne)
  2. 200g mince
  3. 2 tins of chopped tomatoes
  4. 1 yellow or red pepper
  5. 1 stick of celery
  6. 2 spring onions (green part only)
  7. Ground asafoetida (onion replacement, leave out if you can't find it)
  8. Basil (I used fresh, but dried is fine)
  9. Oregano (dried or fresh)
  10. Salt and pepper to taste
  11. Parmesan to serve, if desired
Instructions
  1. 1. Start by heating some oil in a large, flat-bottomed pan and then add the mince. Stir until browned.
  2. 2. Now chop the pepper, celery and spring onions and add to the pan.
  3. 3. After a couple of minutes add the two tins of chopped tomatoes and stir to mix everything evenly.
  4. 4. Add all your herbs, asafoetida, salt and pepper and leave to simmer until sauce thickens. This should take around 15 to 20 mins.
  5. 5. While sauce simmers, cook pasta according to packet instructions. Gluten-free pasta often goes really mushy when overcooked, so make sure you time it right. My pasta only took 7 minutes so I didn't start cooking it until the sauce was pretty much done.
  6. 6. Drain pasta, serve onto plates and use a ladle or large spoon to add the sauce to the pasta. Grate parmesan on top if desired and enjoy!
FODMAP Fun http://www.fodmapfun.com/

Comments (3) Write a comment

  1. Hi there! Love the website – can I ask if I can substitute the peppers for carrots and possibly use garlic infused oil? Thanks!

    Reply

  2. Hi! I’m confused on what mince is…I use minced garlic yet just learned that garlic is a no no on this diet. Can you please tell me what it is or how to substitute the minced garlic? Thank you!

    Reply

  3. I cant imagine carrots doing much for a bolognese although I have never tried it. My dietitian suggest garlic infused oil and I use it all the time with asafoetida. The oil should be seived though

    Reply

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