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Low FODMAP Spaghetti Bolognese


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.

Serves 5

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Ingredients
 

  • 1 x 400g gluten-free spaghetti
  • 2 tablespoons olive oil
  • 2 tsp salt
  • The greens of 1 leek – approx 200g
  • 1 large carrot 300g max
  • 1 red chilli leave out or reduce if you don’t like spice
  • 300 g oyster mushrooms – 300g max
  • 2 tbsp tamari
  • 200 g fresh cherry tomatoes
  • 400 g fresh tomatoes
  • 160 g of tinned cooked lentils
  • 180 ml red wine
  • 2 tbsp maple syrup
  • 1 x 400g tin 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!

Video

Keyword Low FODMAP Spaghetti Bolognese
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