Creamy Broccoli Pasta Bake
This delicious bake comes from our Happy Gut course, made with gluten-free pasta and topped with a creamy gluten-free béchamel sauce. The greens of the leeks and scallions (instead of garlic and onion) provide a great base flavour to the mushrooms and broccoli. It's low FODMAP, which means it's low in fermentable carbohydrates and easy on digestion.
Takes
Serves 6
Ingredients
- 1 tbsp olive oil
- 200 g dried gluten-free tube-style pasta (we used penne)
- 1 bunch of scallions (greens only)
- 110 g leek (greens only – max 54g per person)
- 200 g oyster mushrooms (75g per person)
- 250 g broccoli florets (max 75g per person)
- 2 tbsp tamari
- 4 tbsp water
- 1 tsp salt
Béchamel Sauce
- 5 tbsp olive oil 1 tbsp oil max per serving
- 5 tbsp white gluten-free flour such as rice flour
- 1 L soy or rice milk around 125ml max per serving
- 1 tsp salt
- 1 tsp black pepper
- 4 tbsp nutritional yeast 16g max per serving
- Pinch of nutmeg
- 2 bay leaves
Topping
- 40 g gluten-free breadcrumbs blend old GF bread to make your own
- 1 tbsp flaked almonds no more than 12g
- 1 tbsp oil
- Pinch of salt and pepper
Instructions
- Preheat the oven to 180°C.
- Cook the pasta according to the package instructions until slightly al dente. Drain and rinse under cold water to stop the pasta cooking and to prevent sticking.
- Prepare the vegetables: Finely chop the greens of the scallions and leeks, finely chop the mushrooms, and cut the broccoli into small bite-sized florets.
- Start the béchamel sauce: While the pasta is cooking, in a non-stick pot, heat the olive oil. Once hot, add the rice flour and whisk for 2 minutes, stirring continuously until golden. Slowly add the soy or rice milk to the roux (the flour and oil mixture), whisking continuously. Add the seasoning (salt, pepper, nutmeg) and the remaining ingredients (nutritional yeast and bay leaves). Bring it to the boil, then reduce to a simmer, whisking often to prevent sticking. Once it reaches the desired thickness, remove the bay leaves, take it off the heat, and adjust seasoning if necessary.
- Cook the vegetables: In a large non-stick pan, heat 1 tbsp of oil over a high heat. Add the scallion and leek greens with a good pinch of salt. Reduce to medium heat and cook for 3-4 minutes until softened. Add the mushrooms and cook for 5 minutes until reduced. Add the broccoli florets and 4 tbsp of water. Bring to a simmer, then cover and steam until the broccoli is just cooked (about 5-8 minutes).
- Assemble the bake: Mix the pasta, béchamel sauce, and cooked vegetables together. Transfer the mixture to an ovenproof dish, smoothing the surface slightly.
- Prepare the topping: Mix the gluten-free breadcrumbs, flaked almonds, 1 tbsp oil, and a pinch of salt and pepper together. Scatter this mixture evenly over the pasta bake.
- Bake: Place the dish in the oven and bake for 20 minutes or until the sauce is bubbling and the crumb topping is golden brown.
