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Low-FODMAP spaghetti bolognese

Low-FODMAP Spaghetti Bolognese

Bolognese is a classic, but what if your digestive system isn't a fan of the traditional ingredients? Don't sweat it! Feast your taste buds on Low-FODMAP Spaghetti Bolognese—a hearty, flavorful meal that's gentle on your gut. Now, you can relish the comfort of an Italian staple without any discomfort!
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 people
Calories: 450
Ingredients Method Notes

Ingredients
  

  • For the Bolognese Sauce
  • Ground beef: 1 pound 450 grams
  • Olive oil: 2 tablespoons 30 ml
  • Garlic-infused olive oil: 1 tablespoon 15 ml
  • Carrots: 1 cup diced (240 ml)
  • Canned tomatoes: 1 can 14 ounces (400 grams), drained
  • Low-FODMAP beef broth: 1 cup 240 ml
  • Oregano: 1 teaspoon
  • Salt: 1 teaspoon
  • Ground black pepper: 1/2 teaspoon
  • For the Spaghetti
  • Gluten-free spaghetti: 8 ounces 225 grams
  • Water: For boiling
  • Salt: 1 tablespoon 15 ml

Method
 

  1. First, start by heating olive oil in a large skillet over medium heat.
  2. Add ground beef to the skillet, breaking it up with a wooden spoon.
  3. Sauté until the meat is browned, which should take about 5-7 minutes.
  4. Once the meat is browned, add the diced carrots and stir well.
  5. After stirring, pour in the low-FODMAP beef broth and let the mixture simmer for 5 minutes.
  6. Add drained canned tomatoes to the skillet.
  7. Season with oregano, salt, and black pepper.
  8. Allow the sauce to simmer for 20 minutes, stirring occasionally.
  9. While the sauce is simmering, bring a large pot of salted water to a boil.
  10. Add the gluten-free spaghetti to the boiling water.
  11. Cook the spaghetti according to package instructions until al dente.
  12. Once cooked, drain the spaghetti and set aside.

Notes

Tips
1. For an added layer of flavor, consider browning the meat with garlic-infused olive oil.
2. Use a fine mesh sieve to drain the tomatoes well, so the sauce doesn’t become too watery.
3. If you prefer a thicker sauce, let it simmer for an additional 5-10 minutes.
4. Always taste the sauce and adjust the seasonings as per your preference.
Serving Suggestions
- Serve the Low-FODMAP Spaghetti Bolognese hot, right off the stove.
- Garnish with a sprinkle of fresh parsley or a little Parmesan cheese (if tolerated).
- Accompany the dish with a side of low-FODMAP garlic bread or a simple green salad.