Low-FODMAP spaghetti bolognese
Time to make: 35 mins
( Hands-on time: 10 mins )
Total cost: $ 26.24 / $ 6.56 per serve
(at time of publication)
Nutrition Info.(per serve)
1 tablespoon garlic-infused olive oil (see tip)
500g premium beef mince
400g can no-added-salt plain crushed tomatoes
3 tablespoons no-added-salt tomato paste
1 cup finely chopped leeks, green part only
4 cups roughly chopped baby spinach
2 teaspoons Italian herbs*
1/2 teaspoon salt
black pepper, to taste
250g gluten-free spaghetti*
2 large carrots, sliced in sticks or 260g baby carrots
1 1/2 cups (190g) chopped green beans
40g shaved parmesan, to serve (optional)
handful torn fresh basil leaves, to serve
*Check Italian herbs and spaghetti for added high-FODMAP ingredients, such as onion or garlic powder, soy flour, chickpea (besan) flour and inulin.
Total fat 12g
Saturated fat 4g
Dietary fibre 145g
- Place a large non-stick frying pan over a medium heat. Add garlic-infused oil and mince. Cook until browned.
- Add tomatoes, tomato paste, leek, spinach and Italian herbs. Stir and allow to simmer over medium-low heat for 15 minutes, stirring occasionally. Season with salt and pepper to taste. Add another sprinkle of Italian herbs, if needed.
- Cook spaghetti according to packet directions. In a saucepan of boiling water blanch carrot and beans for 2-3 minutes, until just tender.
- Serve bolognese on top of spaghetti with vegetables on the side. Sprinkle with parmesan (if using) and basil. Divide into 4 serves to keep your meal low FODMAP.
Make it gluten free: Check tomato paste is gluten free.
Choose a clear garlic-infused oil that doesn’t contain garlic pieces.
What is the low-FODMAP diet?
The low-FODMAP diet is used by people with gastrointestinal disorders, such as Irritable Bowel Syndrome. While these recipes are suitable for everyone, the diet is restrictive and not suitable for people without these conditions.
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