Low FODMAP Red Wine & Tomato Pasta Sauce
Low FODMAP Red Wine & Tomato Pasta Sauce
Looking for a tasty low FODMAP pasta sauce? This one is perfect! Cook a double batch and freeze or bottle the leftover sauce for easy 15 minute meals. This is the perfect low FODMAP recipe for shepherd's pie, lasagna, spaghetti bolognese or pasta dishes.
FODMAP Note: Canned tomatoes are low FODMAP in 100g / 3.5 oz serves, however they do become high FODMAP in larger serves. The tomato paste is low FODMAP in 2 tablespoon serves. Each serve contains 100g / 3.5 oz of canned tomato and 1/2 a tablespoon of tomato paste and is within the low FODMAP recommendations for tomato products.
Ingredients
Make gluten free(1/2 cup per serve)
Red Wine & Tomato Pasta Sauce
leek (green leaves only, finely chopped)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
dried oregano
Gluten Free
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- Finely chop the green leek tips. Heat a large saucepan over medium-high heat. Add the garlic infused oil and olive oil. Fry the leek tips until fragrant.
- Next add the canned tomatoes, red wine, tomato paste, low FODMAP stock, sugar and dried herbs. Season generously with salt and pepper.
- Turn down the heat to medium low. Allow to simmer for 35 to 40 minutes, stirring occasionally. Taste and add more seasonings or salt & pepper as needed. If you want to add more depth to your sauce, try adding a splash of Worcestershire sauce. Or you can boost the flavour even further by adding a handful of fresh herbs just before serving.
- Use this delicious sauce in your next spaghetti bolognese, lasagna, or low FODMAP pasta dish. Just remember to use only half a cup per serve (avoid using larger serving sizes as they may be higher in FODMAPs).
- Storage notes: This pasta sauce will keep for five days in the fridge, for 3 months in the freezer, or you can bottle it and store it safely for at least six months in the pantry (unopened).
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
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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