Low FODMAP Spaghetti Bolognese
Ingredients
MAKE GLUTEN FREE
Spaghetti Bolognese
1
olive oil
500
lean ground beef
0.5
leek (green leaves only, finely chopped)*
400
plain roma/plum tomatoes with juice canned*
3
tomato paste
1
dried oregano*
1
dried basil
0.5
dried thyme
4
baby spinach
1
salt & pepper (to taste)
300
gluten free spaghetti made from rice & corn (uncooked amount)*
0.5
colby or cheddar cheese or vegan cheese (optional) (grated)*
Low FODMAP Veggies
2
carrot (peeled & cut into sticks)
1.33
green beans (cut into bite sized pieces)
Equipment
- large frypan
- large saucepan
Low FODMAP Spaghetti Bolognese
Low FODMAP spaghetti bolognese is a simple and satisfying meal that’s perfect for busy evenings. Tender beef is simmered in a rich tomato sauce to create a comforting bowl of pasta that the whole family will love. This version keeps the classic bolognese flavours while remaining gentle on sensitive stomachs, without the onion and garlic.
Dairy free note: Choose a vegan cheddar cheese made from soy or coconut oil to keep it low FODMAP.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREE
Spaghetti Bolognese
1
olive oil
500
lean ground beef
0.5
leek (green leaves only, finely chopped)*
400
plain roma/plum tomatoes with juice canned*
3
tomato paste
1
dried oregano*
1
dried basil
0.5
dried thyme
4
baby spinach
1
salt & pepper (to taste)
300
gluten free spaghetti made from rice & corn (uncooked amount)*
0.5
colby or cheddar cheese or vegan cheese (optional) (grated)*
Low FODMAP Veggies
2
carrot (peeled & cut into sticks)
1.33
green beans (cut into bite sized pieces)
Equipment
- large frypan
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
641
Fat
19.1g
Saturates
7.3g
Protein
39.7g
Carbs
81.6g
Sugars
11g
Fibre
14.7g
Salt
0.5g
Iron
7.6mg
Calcium
237.4mg
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
240.2mg
Calories
641
Fat
19.1g
Saturates
7.3g
Protein
39.7g
Carbs
81.6g
Sugars
11g
Fibre
14.7g
Salt
0.5g
Iron
7.6mg
Calcium
237.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Roughly chop the spinach and finely chop the green leek leaves. 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 heat over medium heat. Add a splash of olive oil and cook the lean ground beef until browned.
- Add the canned tomatoes, tomato paste, leek, spinach and herbs (oregano, basil, thyme) to the lean ground beef. Mix well and allow to simmer on medium-low heat for 20 minutes, stirring every now and then to make sure it doesn't burn. Season with a few grinds of salt and pepper to taste.
- Add a generous amount of salt to a large pot of water. Bring the water to a rolling boil, then add the gluten free spaghetti and cook according to packet directions, until soft. Drain the pasta and toss with a drizzle of 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 tender and brightly coloured.
- Serve the bolognese on top of spaghetti and sprinkle with a low FODMAP cheese like cheddar or colby (if desired). Serve the carrots and green beans on the side.
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: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
