Low FODMAP Spaghetti Bolognese

Ingredients

MAKE GLUTEN FREE

Servings:

Spaghetti Bolognese

1   olive oil
500   lean ground beef
40   leek (green tips only)*
400   plain crushed/chopped tomatoes (canned)*
3   tomato paste
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 soy based vegan cheese (optional) (grated)*

Low FODMAP Veggies

240   carrot (peeled & cut into sticks)
160   green beans

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

Equipment

  • large frypan
  • large saucepan

Low FODMAP Spaghetti Bolognese

Last updated Apr 8th, 2019


COOKS IN 40 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner

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.

Low FODMAP note on tomato paste: I always get a lot of questions about whether tomato paste is low FODMAP. Monash University uses 1 tablespoon of tomato paste and 1/2 a cup of canned tomato per serve in their spaghetti bolognaise recipe. That means that the below recipe is considered FODMAP friendly when divided between the recommended number of serves.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Spaghetti Bolognese

1   olive oil
500   lean ground beef
40   leek (green tips only)*
400   plain crushed/chopped tomatoes (canned)*
3   tomato paste
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 soy based vegan cheese (optional) (grated)*

Low FODMAP Veggies

240   carrot (peeled & cut into sticks)
160   green beans

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

Equipment

  • large frypan
  • large saucepan

Nutrition per serve

    | |
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
    | | |
  1. 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.
  2. Select a large fry pan and place on medium heat. Add a splash of olive oil and cook lean ground beef until browned.
  3. Add the canned tomatoes, tomato paste, leek tips, baby spinach and herbs (oregano, basil, thyme) to the lean ground 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.
  4. 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.
  5. 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP, and check for added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour. If some of your family are not low FODMAP or gluten free you can cook them normal pasta, however make sure you cook it separately.

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.

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.

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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