Low FODMAP Tomato Free Beef Spaghetti Bolognese
Ingredients
MAKE GLUTEN FREEServings:
Tomato Free Mince
500
lean ground beef
125
red wine (Pinot Noir)
250
low FODMAP chicken stock*
1
dried oregano*
0.5
dried thyme*
1
dried basil*
40
leek (green leaves only, finely chopped)*
2
worcestershire sauce (OR 1 tbsp soy sauce, 1/2 tsp brown sugar, 1/4 tsp Chinese five spice)*
240
carrot (grated)
2
corn starch*
1
salt & pepper
1
fresh basil (to serve)
Spaghetti
300
gluten free spaghetti (dried weight)*
1
olive oil
Veggies
180
broccoli (cut into florets)*
160
green beans
Equipment
- large frypan
- large saucepan
- grater
Low FODMAP Tomato Free Beef Spaghetti Bolognese
This is a delicious low FODMAP mince meal that goes perfectly with spaghetti or mashed potato.
Note on Worcestershire Sauce & How To Replace It: Worcestershire sauce is low FODMAP even though it contains small amounts of onion and garlic. If you are concerned you can replace the worcestershire sauce with 1 tablespoon of soy sauce, 1/4 teaspoon of Chinese five spice, and 1/2 teaspoon of brown sugar.
FODMAP notes: Broccoli is considered low FODMAP at ½ cup to 1 cup serves depending on which part of the broccoli you are eating. The amount of broccoli in this recipe is low FODMAP per serve.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Tomato Free Mince
500
lean ground beef
125
red wine (Pinot Noir)
250
low FODMAP chicken stock*
1
dried oregano*
0.5
dried thyme*
1
dried basil*
40
leek (green leaves only, finely chopped)*
2
worcestershire sauce (OR 1 tbsp soy sauce, 1/2 tsp brown sugar, 1/4 tsp Chinese five spice)*
240
carrot (grated)
2
corn starch*
1
salt & pepper
1
fresh basil (to serve)
Spaghetti
300
gluten free spaghetti (dried weight)*
1
olive oil
Veggies
180
broccoli (cut into florets)*
160
green beans
Equipment
- large frypan
- large saucepan
- grater
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
583
Fat
13.5g
Saturates
4.3g
Protein
34.9g
Carbs
77.1g
Sugars
6.4g
Fibre
12.8g
Salt
0.5g
Iron
5.9mg
Calcium
110.4mg
Calories
583
Fat
13.5g
Saturates
4.3g
Protein
34.9g
Carbs
77.1g
Sugars
6.4g
Fibre
12.8g
Salt
0.5g
Iron
5.9mg
Calcium
110.4mg
Calories
582
Fat
13.4g
Saturates
4.3g
Protein
34.8g
Carbs
77g
Sugars
6.3g
Fibre
12.8g
Salt
0.5g
Iron
5.8mg
Calcium
109.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Finely cut the green tips of the leek. Grate the carrots.
- In a large frypan over medium high heat brown the lean ground beef. Add the pinot noir wine and allow to simmer on high for 1 minute (this burns off the alcohol). Turn the element down to medium low. Then add the chicken stock (dissolve one chicken stock cube in one cup of hot water, per cup of stock required). Next add the leek tips, grated carrot, worcestershire sauce (or Chinese five spice, soy sauce & brown sugar), and dried herbs (oregano, basil, thyme). Season generously with salt and pepper. Allow the lean ground beef to simmer. Dissolve corn starch in a small amount of warm water and mix through the lean ground beef. Allow to thicken the sauce. If it won’t thicken after 10 minutes, then dissolve a little bit more corn starch and add it to the mixture. Remove from heat once the lean ground beef sauce is at your desired thickness.
- While the lean ground beef simmers, cook the gluten free spaghetti according to packet directions. Drain and toss with olive oil.
- This lean ground beef dish is very rich so you need to serve it with lots of low FODMAP veggies. Cut the broccoli and green beans into small pieces. About 10 minutes before serving, bring a medium sized saucepan of water to the boil and blanche the veggies for two to three minutes. Remove veggies once they are brightly coloured and soft.
- Roughly chop the fresh basil leaves and mix through the lean ground beef just before serving.
- Serve the lean ground beef on top of the spaghetti with the veggies on the side.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
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.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
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
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
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
