Vegan spaghetti bolognese

This vegan spaghetti bolognese is next level, it really is. We have made this at least 30 times and it never ceases to wow guests we have. It is a family favourite in our house with garlic bread and served with some nutritional yeast. We use whole meal spaghetti to up the fibre content of the dish.

Takes: 20 mins | Makes: 4 Servings | Difficulty: Beginner

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This vegan spaghetti bolognese is low FODMAP and gut friendly as well as being gluten free and vegan! It ticks a lot of boxes. Here we just use the green part of the leek which is low in fermentable carbohydrate and don’t use the white part. We also only use 160g of cooked lentils which is not a lot considering the size of this, this also makes it easy to digest. In terms of what type of spaghetti to buy, this is a questions you will have to answer yourself. Most supermarkets and health foods stores will now stock gluten free spaghetti’s such as ones made from brown rice which we tend to use.

What makes this dish gut friendly?

This dish is low in FODMAP’s which stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols (we know it is a total mouthful!!) Basically it means fermentable carbohydrates. This mushroom curry is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. Fodmap’s are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.

FAQ – frequently asked questions

Does the alcohol boil off in the cooking process?

Yes the alcohol boils off as this dish is cooking so there is no alcohol in the finished dish making it very suitable for a family dinner.

What is nutritional yeast?

Nutritional yeast is a deactivated yeast that you can buy in most health food stores. It has a cheese like taste without any fat so works great as a condiment on pasta dishes.

Can I use regular spaghetti if I can’t source gluten free spaghetti?

Of course you can, it will not be as easy on your gut but will taste just as good.

Can I make this dinner ahead of time and heat it up just before serving?

For sure! Just make sure to reheat the pasta and the dish together so that it is all up to suitable temperature.

If I can’t get oyster mushrooms can I just use normal button mushrooms?

Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.

How long does this dish last in the fridge?

It will last for at least 3 days in the fridge and will last 6 months in the freezer.

Tips for making this vegan spaghetti bolognese:

1. Get all your ingredients ready to go first and do a double check that you are not missing anything before you start. There is nothing worse than finding you are missing an ingredient mid way through the cooking process!
2. Prep your veg first and drain and rinse the lentils.
3. By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
4. Put your pasta on to cook first. We usually boil the kettle first and then add the boiled water to a pan and then add the pasta and salt.
5. Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
6. Tidy up as you go and clean up while the dish is cooking.
7. Take your time and enjoy it, you are making a truly awesome dish!!

Serving suggestions for this dish?

• There is a lovely hummus in this recipe that would work well with this
• These spicy smashed potatoes are one of our all time favourite sides – they go amazing with everything!!
• If you are looking for a dessert to go along with this we have loads, these peanut butter cookies are easy to make and tastes fab!

Other gut friendly low FODMAP recipes

• Here’s another low FODMAP gut friendly Easy Veg Korma
• Delicious low FODMAP gut friendly muffins – these go great as a snack and even for breakfast 🙂
• A real classic using lentils is this easy to make low FODMAP Lentil Spaghetti Bolognese
• This apple and berry crumble makes a fab gut healthy crumble 🙂

Vegan Spaghetti Bolognese

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A lovely quick take on the traditional Italian pasta dish. It's quick to make and tastes amazing too! Nutritional yeast is a 'cheesy' flavoured condiment that is available in all good health food stores. It brings a 'cheesy' taste to this dish, without any of the saturated fat. It's worth having in your press.

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Serves 5

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Ingredients

 

MetricUS Customary

• 400 g gluten-free spaghetti
• 2 tbsp olive oil
• 2 tsp salt
• 200 g leek green part only
• 1 large carrot 300g max
• 1 red chilli leave out or reduce if you don’t like spice
• 300 g oyster mushrooms –
• 2 tbsp tamari
• 200 g fresh cherry tomatoes
• 400 g fresh tomatoes
• 160 g cooked lentils tinned
• 180 ml red wine
• 2 tbsp maple syrup
• 400 g chopped tomatoes 370g max
• Salt and pepper to taste

To Serve

• Nutritional yeast
• Decent bunch fresh basil
• Salt & Pepper

Instructions

 

• Cook the gluten-free spaghetti as per the instructions on the back of the pack. Once cooked, drain and rinse it.
• Finely chop the greens from the leek. Grate the carrot, and finely slice the chilli into small pieces. Finely chop the tomatoes and chop the cherry tomatoes in half. Drain and rinse the can of lentils. Finely chop the oyster mushrooms.
• Put 1 teaspoon of oil in a large pot over high heat, once the pan heats up, add the leek, chilli and grated carrot and 1 tsp of the salt. Cook for 3 mins stirring regularly.
• Add the oyster mushrooms and cook for 3 minutes stirring regularly. Add the tamari and cook for a further minute.
• Next, add all the fresh tomatoes, the other tsp of salt, stir well, add the drained and rinsed lentils, maple syrup and the red wine and cook for a further 3-4 minutes.
• Add the tin of chopped tomatoes and bring to the boil. Once it boils, reduce to a simmer and add the drained and rinsed pasta. Stir it well, mixing everything thoroughly.
• Pluck the basil leaves from their stalks and set aside, chop the basil stalk finely and add into the pot. Garnish with the basil leaves and serve with nutritional yeast. Enjoy!

Nutrition

Calories: 538kcalCarbohydrates: 99gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 1163mgPotassium: 1206mgFiber: 10gSugar: 20gVitamin A: 12029IUVitamin C: 50mgCalcium: 115mgIron: 6mg

Video

Keyword gut friendly, low fodmap, Low FODMAP Spaghetti Bolognese

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