Low FODMAP Spaghetti Bolognese
Ingredients
MAKE GLUTEN FREEServings:
Spaghetti Bolognese
1
olive oil
500
lean minced beef
40
leek (green tips only)*
400
plain tomatoes canned*
3
tomato puree
1
dried oregano*
1
dried basil*
0.5
dried thyme*
120
baby spinach
1
salt & pepper (to taste)
300
gluten free spaghetti*
57
colby or cheddar cheese or vegan cheese (optional) (grated)*
Low FODMAP Veggies
240
carrot (peeled & cut into sticks)
160
green beans
Equipment
- large frypan
- large saucepan
Low FODMAP Spaghetti Bolognese
Low FODMAP spaghetti bolognese is an easy meal to throw together at the last minute! It is comfort food at its finest and with the right herbs, you can bring a little bit of Italy right to your door.
Make sure you serve this low FODMAP recipe with a side of low FODMAP veggies.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Spaghetti Bolognese
1
olive oil
500
lean minced beef
40
leek (green tips only)*
400
plain tomatoes canned*
3
tomato puree
1
dried oregano*
1
dried basil*
0.5
dried thyme*
120
baby spinach
1
salt & pepper (to taste)
300
gluten free spaghetti*
57
colby or cheddar cheese or vegan cheese (optional) (grated)*
Low FODMAP Veggies
240
carrot (peeled & cut into sticks)
160
green beans
Equipment
- large frypan
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
642
Fat
19.2g
Saturates
7.3g
Protein
39.7g
Carbs
81.5g
Sugars
11g
Fibre
14.7g
Salt
0.5g
Iron
7.6mg
Calcium
237.6mg
Calories
641
Fat
19.1g
Saturates
5.3g
Protein
39.9g
Carbs
81.3g
Sugars
11.1g
Fibre
14.7g
Salt
0.5g
Iron
7.6mg
Calcium
240.4mg
Calories
642
Fat
19.2g
Saturates
7.3g
Protein
39.7g
Carbs
81.5g
Sugars
11g
Fibre
14.7g
Salt
0.5g
Iron
7.6mg
Calcium
237.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Roughly chop the baby spinach and finely chop the green leek tips. 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 place on medium heat. Add a splash of olive oil and cook lean minced beef until browned.
- Add the canned tomatoes, tomato puree, leek tips, baby spinach and herbs (oregano, basil, thyme) to the lean minced beef. Mix well and allow to simmer on medium to low heat for 20 minutes. Make sure you stir it so it doesn't burn. Add salt and pepper to taste.
- Add a generous amount of salt to a large saucepan of water. Bring the water to a rolling boil. Then add the gluten free spaghetti and cook according to packet directions, until soft. Drain pasta and toss with 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 brightly coloured and soft.
- Serve the bolognese on top of spaghetti and sprinkle with a low FODMAP cheese like cheddar or colby (if desired). Make sure you include the veggies on the side (I like to mix mine in with the bolognese).
Buying Tips
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 gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients like inulin, soy flour, lupin flour, and amaranth flour.
If some of your household are not low FODMAP or gluten free then you can cook them normal pasta, however make sure you cook it separately.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
