Low FODMAP Red Wine & Tomato Pasta Sauce

Ingredients

MAKE GLUTEN FREE

Servings:

(1/2 cup per serve)

Red Wine & Tomato Pasta Sauce

80   leek (green tips only)*
2   garlic infused oil*
1   olive oil
800   plain crushed/chopped tomatoes (canned)*
4   tomato paste
250   low FODMAP chicken stock/vegetable stock*
60   red wine (Pinot Noir)
0.75   dried rosemary*
1.5   dried thyme*
2   dried oregano*
1.5   white sugar
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan

Low FODMAP Red Wine & Tomato Pasta Sauce

Last updated Apr 8th, 2019

PREP IN 10 MIN
COOKS IN 40 MIN
SERVES 8
(1/2 cup per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Condiments

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 on Canned Tomato & tomato paste: Canned tomatoes are low FODMAP in 1/2 cup (90g) serves, however they do become high FODMAP in larger serves. The tomato paste is low FODMAP in 2 tablespoon serves. Each serve contains 1/2 cup of canned tomato and 1 tablespoon of tomato paste and is within the low FODMAP limits for tomato products.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

(1/2 cup per serve)

Red Wine & Tomato Pasta Sauce

80   leek (green tips only)*
2   garlic infused oil*
1   olive oil
800   plain crushed/chopped tomatoes (canned)*
4   tomato paste
250   low FODMAP chicken stock/vegetable stock*
60   red wine (Pinot Noir)
0.75   dried rosemary*
1.5   dried thyme*
2   dried oregano*
1.5   white sugar
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan

Nutrition per serve

    | |
Calories 106
Fat 5.8g
Saturates 0.8g
Protein 2.4g
Carbs 12.3g
Sugars 6.9g
Fibre 2.9g
Salt 0.3g
Iron 2.3mg
Calcium 59.6mg
Calories 106
Fat 5.8g
Saturates 0.8g
Protein 2.4g
Carbs 12.3g
Sugars 6.9g
Fibre 2.9g
Salt 0.3g
Iron 2.3mg
Calcium 59.6mg
Calories 106
Fat 5.8g
Saturates 0.8g
Protein 2.4g
Carbs 12.3g
Sugars 6.9g
Fibre 2.9g
Salt 0.3g
Iron 2.3mg
Calcium 59.6mg
    | | |
  1. 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. 
  2. Next add the canned tomatoes, red wine, tomato paste, low FODMAP stock, sugar and dried herbs. Season generously with salt and pepper.
  3. 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.
  4. 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).
  5. 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).

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.

Choose a stock that does not include onion or garlic. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: 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

Professional Reviewer: 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 alon... Read More