I have lots of intolerance friendly pasta recipes on my website. This recipe, however, really deserves the all encompassing ‘low FODMAP pasta’ title. It’s a base recipe that can be taken in any which direction – fresh tomatoes, basil, greens – you name it. The pasta is also delicious enough to be eaten without any trappings. It’s as at home at a dinner party as it is on a Monday night. A low FODMAP pasta to rule them all.

Low FODMAP pasta

This low FODMAP pasta dish uses garlic infused oil or ghee for the base. Pickled garlic, capers, chilli, parsley, seasoning and lemon zest are gently cooked in the garlic infused fat for a simple but delicious flavour base. Once the pasta is cooked it is finished with the infused oil, as well as parmesan, plenty of seasoning and lemon juice. This is a hugely satisfying pasta dish that is ready in the time it takes to cook the pasta.

This pasta is low FODMAP, vegetarian, nut free and egg free. It can be vegan if you have a good quality low FODMAP vegan parmesan you like. It’s a quick, easy and pantry friendly pasta that can be whipped up in 20 minutes flat.

FODMAP notes

I use gluten free pasta to keep the FODMAP content down. You can use whatever works best for you.

Garlic infused oil is an easy way to add garlic flavour. The fructans in garlic are water soluble, but not fat soluble. This means that they cannot leech out into oil, which is 100% fat. This is why we cook the cloves in the oil first, remove them, then cook the other ingredients.

Pickled garlic has recently been added to the Monash app. It is low FODMAP in 3g or 1 clove serves. However, it becomes moderate for fructose in 29g or 10 clove serves. This suggests there is room for movement in what constitutes a low FODMAP serve on an individual level. Try it and see what works for you! The recipe uses 2-4 cloves, one or two for each serve. You can add more if want to.

Fresh red chilli is low FODMAP in 11cm or 28g serves per person. I only used half a red chilli because I am a bit of a chilli wimp. You can add more or less according to your preferences.

Honey is optional, but I love the extra dimension of flavour it brings. Honey is low FODMAP in 1 teaspoon per person, and the recipe uses 1-2 teaspoons.

Spring onions have recently had a FODMAP threshold added. They are low FODMAP in 75g serves and contain moderate amounts of fructose in serves of 97g or more.

Optional additions for your low FODMAP pasta

This pasta is really designed to be a flavour base for whatever you’re doing. It is delicious enough to be eaten alone, but can also be a starting point for adding other flavours.

For an easy weeknight meal, you could add a can of tuna (without onion or garlic). I would suggest using one in spring water or a light variety, as this dish contains oil already and it might become too oily.

Another option would be to add a meat based protein of your choice. I daresay cooked chicken would be the natural fit for this dish, but use whatever you have on hand.

In terms of a vegetarian protein option, I would suggest canned and drained beans here. Chickpeas are low FODMAP in 1/4 cup (42g) servings, so you could add 1/2 – 3/4 cup.

Another good fit would be cannellini beans, which are low FODMAP in 76g servings. You could roast the beans ahead of time, or simply add them to the garlic mixture and cook through before adding pasta. Either way, make sure you rinse them thoroughly as the FODMAP content leeches out into the canning liquid.

What style of pasta should I use?

Any pasta works here, although a style that can cling to the small pieces of flavour is best. For that reason, I might not suggest spaghetti. I have tested this with buckwheat spiral pasta and mafaldine. Both of these varieties worked well.

As I’ve mentioned, I use gluten free pasta here. It is lower FODMAP than wheat pasta and it works best for me. If regular pasta works better for you, feel free to use that as well.

More low FODMAP pasta recipes

• Low FODMAP pumpkin pasta
• Low FODMAP tomato mascarpone pasta
• Vegan, gluten free and low FODMAP lasagne
• Low FODMAP vegetarian or vegan bolognese
• Low FODMAP pasta aglio e olio

Low FODMAP Pasta

Vegetarian, gluten free, low FODMAP, nut free option

Serves 2-3

*Cups are in Australian cups. Use gram weights for international accuracy.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Course Main Course

Cuisine Food Intolerance Friendly

Servings 2 people

Ingredients

  

1x2x3x

• 250 g gluten free pasta
• 80 ml (1/3 cup)* olive oil
• 5-6 cloves of fresh garlic papery skin removed and sliced (for garlic infused oil)
• 4 teaspoons capers chopped
• 2-4 pickled garlic cloves sliced
• 4 teaspoons semi dried tomatoes chopped (optional)
• 1/2 – 1 red chilli seeds removed and chopped (to your tastes)
• Zest and juice of 1/2 a large lemon
• Freshly cracked pepper to taste
• 1/2 bunch flat leaf parsley reserve a little for garnish
• 75-100 g freshly and finely grated parmesan reserve a little for garnish

Optional:

• 2-4 small anchovies chopped
• Spring onion greens finely chopped
• 1-2 teaspoons hot honey or regular honey (see notes)

Instructions

 

• Bring a large well salted pot of water to the boil and prepare your pasta as per the packet instructions. Reserve about 125ml (1/2 cup) starchy pasta water to finish the sauce and drain your pasta once cooked.
• Place a skillet or larger pan over a medium heat and add the olive oil. Once warmed, add the chopped fresh garlic (not the pickled garlic) and cook until golden brown. Strain into a jug and either discard the garlic or use it to top the non-FODMAP diner’s meals.
• Return a tablespoon or two of the infused oil to the skillet over a medium heat. Add the capers, pickled garlic, semi dried tomatoes, chilli, lemon zest and cracked pepper along with the optional anchovies and spring onion greens if you’re using them.
• Cook until fragrant and shrivelled, about 5 minutes. If the mixture begins to stick at any time, use a splash of pasta water to loosen it.
• Once the mixture is cooked, add a splash of lemon juice and the optional honey if you are using it.
• Take the mixture off the heat and add the infused oil back to the pan. Add the drained pasta into the skillet along with the chopped parsley and parmesan. Stir well, then add pasta water to create a smooth, light sauce. The parmesan should become a creamy coating that clings to the pasta.
• Adjust the seasoning according to your preferences and serve.

Notes

• I use gluten free pasta to keep the FODMAP content down. You can use whatever works best for you.
• Garlic infused oil is an easy way to add garlic flavour. The fructans in garlic are water soluble, but not fat soluble. This means that they cannot leech out into oil which is 100% fat. This is why we cook the cloves in the oil first, remove them, then cook the other ingredients.
• Pickled garlic has recently been added to the Monash app. It is low FODMAP in 3g serves and up to 29g or 10 clove serves. This suggests there is room for movement in what constitutes a low FODMAP serve on an individual level. Try it and see what works for you! The recipe uses 2-4 cloves, one or two for each serve. You can add more if want to.
• Fresh red chilli is low FODMAP in 11cm or 28g serves per person. I only used half a red chilli because I am a bit of a chilli wimp. You can add more or less according to your preferences.
• Honey is optional, but I love the extra dimension of flavour it brings. Honey is low FODMAP in 1 teaspoon per person, and the recipe uses 1-2 teaspoons.
• Semi dried tomatoes are low FODMAP in 13g per serve. 

Keyword beetroot pasta dough, low FODMAP pasta, vegetarian low fodmap

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