Low FODMAP Red Wine & Tomato Pasta Sauce
Ingredients
MAKE GLUTEN FREEServings:
(1/2 cup per serve)Red Wine & Tomato Pasta Sauce
80
leek (green tips only)*
2
garlic infused oil*
1
olive oil
800
plain 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
Equipment
- large saucepan
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 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 -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(1/2 cup per serve)Red Wine & Tomato Pasta Sauce
80
leek (green tips only)*
2
garlic infused oil*
1
olive oil
800
plain 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
Equipment
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
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
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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).
Buying Tips
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
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. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
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.
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
