This low FODMAP spaghetti bolognese is onion-free and garlic-free, but makes up for flavor by using plenty of herbs, red wine, and a delicious blend of beef and pork.
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The inspiration for this Low FODMAP Spaghetti Bolognese is my childhood. Spaghetti with a meat sauce has been one of my favorite dishes since I was a child. It was one of the first recipes that I learned to cook by myself when I was about ten years old. I have a wonderful meat sauce recipe in my cookbook based on what I used to make as a kid, but I wanted to try something a bit different.
Bolognese appealed to me because of the veggies added for more flavor. Carrots add sweetness and celery enhances the flavor of the sauce. In addition to the carrots and celery, I add red wine and plenty of dried herbs. But feel free to adjust the herbs and spices to your liking – start with smaller amounts and then add until it tastes right to you! Serve this over your favorite gluten-free spaghetti and topped with grated Parmesan cheese and fresh chopped parsley for an incredible meal.
What makes this recipe Low FODMAP?
- Scallion green tops and garlic infused oil are used to add flavor instead of onion and garlic.
- The amount of canned tomatoes has been proportioned to be low FODMAP for each serving. Servings of 3/5 a cup (a little less than 2/3 cup) or less of canned tomatoes are usually tolerated by most people with IBS.
- Celery is proportioned to be low FODMAP for each serving. A low FODMAP serving of celery is about 1/4 of a stalk.
- Extra flavor is added by using red wine and Worcestershire sauce, both of which are low FODMAP.
What ingredients are needed to make Low FODMAP Spaghetti Bolognese?
- Meat: ground beef and ground pork
- Produce: carrots, celery, and scallions
- Dry goods: canned tomato puree or crushed tomatoes, canned diced tomatoes, Worcestershire sauce, and herbs.
- Specialty items: red wine, FODY Garlic Infused Oil.
- My Low FODMAP Beef Broth recipe prepared, or you can sub with 1/2 cup water + 1/2 teaspoon FODY Vegetable Soup Base.
- Gluten-free spaghetti, Parmesan cheese, and fresh chopped parsley for serving.
How is Low FODMAP Spaghetti Bolognese Sauce Made?
- Combine the beef and pork in a large pot, such as a Dutch oven or stock pot. Stir in ½ teaspoon of the salt and ¼ teaspoon of the pepper. Place over medium-high heat; cook and crumble until meat is no longer pink. Drain fat and remove from pot.
- Add the garlic oil to the pot and reduce heat to medium. Add the carrots, celery, and scallion tops. Sauté 8 to 10 minutes, or until veggies are lightly softened. Add the wine and beef stock and simmer about 2 minutes, or until half of the liquid is cooked off.
- Add the tomato puree (or crushed tomatoes), diced tomatoes, Worcestershire sauce, basil, oregano, thyme, and remaining salt and pepper. Increase heat to high and bring to a simmer. Reduce heat to low and continue simmering for about one hour.
- Serve with your favorite low FODMAP, gluten-free spaghetti noodles and grated Parmesan cheese.
Low FODMAP Spaghetti Bolognese
Ingredients
- 1 lb. ground beef
- 1 lb. ground pork
- 2 teaspoons salt, divided
- 1 teaspoon ground black pepper, divided
- 2 tablespoon FODY Garlic Infused Oil
- 2 carrots, peeled and finely diced
- 1 stalk celery, finely diced
- 1 bunch scallions, thinly sliced (green parts only)
- ½ cup dry red wine
- ½ cup Low-FODMAP Beef Broth (see note)
- 1 – 28 oz. can can tomato puree or crushed tomatoes
- 1 – 14 oz. can diced tomatoes
- 1 tablespoon Worcestershire sauce
- 1 tablespoon dried basil
- 1 ½ teaspoons dried oregano
- 1 teaspoon dried thyme
- Your favorite gluten-free spaghetti noodles
Instructions
- In a Dutch oven or stock pot, combine the beef and pork. Stir in ½ teaspoon of the salt and ¼ teaspoon of the pepper. Place over medium-high heat; cook and crumble until meat is no longer pink. Drain fat and remove from pot.
- Add the garlic oil to the pot and reduce heat to medium. Add the carrots, celery, and scallion tops. Sauté 8 to 10 minutes, or until veggies are lightly softened. Add the wine and beef stock and simmer about 2 minutes, or until half of the liquid is cooked off.
- Add the tomato puree (or crushed tomatoes), diced tomatoes, Worcestershire sauce, basil, oregano, thyme, and remaining salt and pepper. Increase heat to high and bring to a simmer. Reduce heat to low and continue simmering for about one hour.
- Serve with your favorite low-FODMAP, gluten-free spaghetti noodles and grated Parmesan cheese.
Notes
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