Low FODMAP Spaghetti Bolognese

Plate of low FODMAP spaghetti bologneseon a marble surface

A rich, hearty low FODMAP bolognese that's gentle on sensitive tummies. Proof that eating low FODMAP never has to mean missing out on the classics.


Author: Kelsey Paterson, Monash FODMAP trained Dietitian

Serves: 4

Prep time: 15 minutes
Cook time: 35-40 minutes


Ingredients

    • 2 Tbsp olive oil
    • 500g beef mince
    • 60ml red wine
    • 2 medium carrots, finely diced
    • 1 small courgette, finely diced
    • 4 tsp The Friendly Food Co. O-No-Nion Onion Replacement Powder
    • 4 tsp The Friendly Food Co. Garli-Not Garlic Replacement Powder
    • 2 Tbsp tomato paste
    • 1 400g can crushed tomatoes (or passata)
    • 250ml low FODMAP beef stock (e.g. Massel)
    • 1 Tbsp Worcestershire sauce or soy sauce
    • 1 Tbsp dried oregano
    • 1 tsp dried basil
    • Salt and pepper, to taste
    • 400g gluten-free spaghetti
    • Grated parmesan cheese, to serve 
    • Fresh parsley (finely chopped), to serve


    Method

        1. Brown the mince: Heat the olive oil in a large pan over medium heat. Add the beef mince and cook until well browned, breaking it up with a spoon as it cooks. 
        2. Add the diced carrots and courgette to the pan. Cook for a few minutes, stirring occasionally, until slightly softened.
        3. Add the tomato paste. Cook for 1 minute stirring, until it darkens slightly and smells fragrant. Pour in the crushed tomatoes (or passata), beef stock, red wine, Worcestershire sauce or soy sauce. Add the dried oregano, basil, onion replacement powder and garlic replacement powder. Mix everything together well. Season with salt and pepper to taste.
        4. Bring to a simmer, then reduce the heat to low. Cook uncovered for 20–30 minutes, stirring occasionally. The longer it simmers, the richer the sauce gets.
        5. While the sauce is simmering, cook the spaghetti according to the packet instructions. Drain and set aside.
        6. Divide the spaghetti between bowls and spoon the bolognese generously on top. Finish with freshly grated parmesan and chopped parsely.