Low FODMAP Tomato Free Spaghetti Bolognese

Ingredients

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Servings:

Veggies

240   Japanese (Jap) pumpkin (Kabocha squash or Buttercup squash)
270   sweet potato or parsnip*
2   red bell pepper
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper

Pizza

2   gluten free pizza base*
4   tomato paste
70   carrot (peeled & chopped into pieces)
1.5   dried oregano*
30   baby spinach (chopped)
2   fresh thyme
3   fresh chives (finely chopped)
1   fresh basil (baby leaves if possible)
113   mozzarella cheese or soy based vegan cheese (optional) (optional, grated)*
1   garlic infused oil*

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

Equipment

  • roasting tray
  • oven tray

Pumpkin, Capsicum, Sweet Potato, & Spinach Pizza

PREP IN 45 MIN COOKS IN 15 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner, Vegetarian Options

Pizza is one of my favourite treat foods and this low FODMAP pizza is delicious and well worth the effort! According to Monash University sweet potato can contain high levels of polyols so make sure each person only consumes 1/2 cup (70g) (Source: Monash University App). Also take special care when selecting the pumpkin – see buying tips.

Note on tomato paste: Monash University uses 1 tablespoon of tomato paste per person along with 1/2 a cup of tinned tomato in their Spaghetti Bolognaise recipe in the Monash Low FODMAP app. To make this pizza recipe super FODMAP friendly I mix tomato paste with homemade carrot puree to create a safe pizza base sauce.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 517
Fat 15.5g
Saturates 6.1g
Protein 13.6g
Carbs 78.1g
Sugars 16.9g
Fibre 13.6g
Salt 0.8g
Iron 4mg
Calcium 299mg
Calories 517
Fat 15.5g
Saturates 6.1g
Protein 13.6g
Carbs 78.1g
Sugars 16.9g
Fibre 13.6g
Salt 0.8g
Iron 4mg
Calcium 299mg
Calories 517
Fat 15.5g
Saturates 6.1g
Protein 13.6g
Carbs 78.1g
Sugars 16.9g
Fibre 13.6g
Salt 0.8g
Iron 4mg
Calcium 299mg
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  1. Preheat the oven to 200ºC (390ºF) on bake function. Peel and cut the pumpkin and sweet potato (or parsnip) into bite size pieces before placing in a roasting tray. Deseed and cut the red bell peppers into strips and add to the tray. Drizzle in neutral oil and toss so the veggies are well coated. Season with salt and pepper. Bake for about 20 to 30 minutes until the veggies are crisp. Toss once or twice while cooking.
  2. Peel and cut the carrot into small pieces. Place in a microwave proof bowl and add 1 tablespoon of water. Cover with a small microwave proof plate. Cook in the microwave for 2 to 3 minutes until soft. Drain off the excess water and puree using a stick blender until smooth. In a small bowl mix together the tomato paste and carrot puree.
  3. Cover the gluten free pizza bases with tomato paste and carrot puree mixture and sprinkle evenly with the dried oregano. Then spread the roasted veggies over the bases. Top with grated mozzarella cheese if desired. Cook for about 15 minutes until the bases go golden brown (or according to packet directions).
  4. Roughly chop the baby spinach and finely chop the thyme and chives. Then evenly sprinkle the fresh thyme, chives and baby basil leaves over the hot pizzas.
  5. Drizzle with garlic infused olive oil and season with salt and pepper.

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.

Gluten free pizza bases should be found in the gluten free section of your local supermarket, but make sure you check for high FODMAP ingredients like inulin, apple fibre, lupin flour, amaranth flour, garbanzo/besan flour, as well as large amounts of soy or coconut flour. You can use normal pizza bases for any family members who do not need to be low FODMAP or gluten free.

Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

Sweet potato is low FODMAP in 70g serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.

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