Low FODMAP Tomato Free Beef Spaghetti Bolognese
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.
Ingredients
Make gluten freeTomato Free Mince
low FODMAP chicken stock
FODMAP
dried oregano
Gluten Free
leek (green leaves only, finely chopped)
FODMAP
worcestershire sauce (OR 1 tbsp soy sauce, 1/2 tsp brown sugar, 1/4 tsp Chinese five spice)
Gluten Free
FODMAP
corn starch
FODMAP
Spaghetti
gluten free spaghetti made from rice & corn (dried weight)
FODMAP
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.
Veggies
broccoli (cut into florets)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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- 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.
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
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 she f... Read more
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