Low FODMAP Spaghetti Bolognese
Low FODMAP Spaghetti Bolognese
Low FODMAP spaghetti bolognese is a simple and satisfying meal that’s perfect for busy evenings. Tender beef is simmered in a rich tomato sauce to create a comforting bowl of pasta that the whole family will love. This version keeps the classic bolognese flavours while remaining gentle on sensitive stomachs, without the onion and garlic.
Dairy free note: Choose a vegan cheddar cheese made from soy or coconut oil to keep it low FODMAP.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten freeSpaghetti Bolognese
leek (green leaves only, finely chopped)
FODMAP
Choose a leek with long green leaves, as these are the low FODMAP part of the vegetable. The white and light green bulb can need to be limited on the first phase of the low FODMAP diet.
Once you've harvested the green leaves, place the remaining leek bulb in a glass of water on a windowsill. The leaves will regrow, allowing you to harvest them again.
plain roma/plum tomatoes with juice canned
FODMAP
dried oregano
Gluten Free
gluten free spaghetti made from rice & corn (uncooked amount)
FODMAP
Choose gluten free pasta made from rice and corn flour, as this type of pasta remains low FODMAP in very large serving sizes. Avoid gluten free pasta that contains high FODMAP ingredients such as inulin, soy flour, lupin flour or amaranth flour.
If other members of your household do not need to follow the low FODMAP diet or eat gluten free, you can cook them regular pasta. Just make sure you cook it separately.
colby, cheddar or vegan cheddar-style cheese (optional, grated)
FODMAP
Low FODMAP Veggies
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- Roughly chop the spinach and finely chop the green leek leaves. Peel and cut the carrots into sticks and slice the green beans into bite-sized pieces. Place to one side.
- Select a large fry pan and heat over medium heat. Add a splash of olive oil and cook the lean ground beef until browned.
- Add the canned tomatoes, tomato paste, leek, spinach and herbs (oregano, basil, thyme) to the lean ground beef. Mix well and allow to simmer on medium-low heat for 20 minutes, stirring every now and then to make sure it doesn't burn. Season with a few grinds of salt and pepper to taste.
- Add a generous amount of salt to a large pot of water. Bring the water to a rolling boil, then add the gluten free spaghetti and cook according to packet directions, until soft. Drain the pasta and toss with a drizzle of olive oil. While the spaghetti cooks, cook the green beans and carrots in a medium-sized saucepan of boiling water for two to three minutes, until they are tender and brightly coloured.
- Serve the bolognese on top of spaghetti and sprinkle with a low FODMAP cheese like cheddar or colby (if desired). Serve the carrots and green beans on the side.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable... Read more
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