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
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.
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
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.
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.
Of course you can, it will not be as easy on your gut but will taste just as good.
For sure! Just make sure to reheat the pasta and the dish together so that it is all up to suitable temperature.
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.
It will last for at least 3 days in the fridge and will last 6 months in the freezer.