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An aerial image of white ceramic plates filled with low FODMAP pumpkin pasta on a white marble table. The pasta is topped with goat's cheese and chopped hazelnuts.

Low FODMAP pumpkin pasta

Serves 4-5 people
* Cup and tablespoon measures are in Australian measures. Use gram weights for international accuracy.
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Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

For the low FODMAP pumpkin pasta:

  • 1 kg Japanese or Kent pumpkin
  • 20 ml (1 tablespoon) olive oil
  • Salt and pepper to your tastes
  • 125-170ml (1/2 – 2/3 cup)* olive oil (see notes)
  • 1 whole head of garlic papery skins removed and sliced
  • 350 g gluten free pasta of choice
  • 100-150 g goat’s cheese
  • 1/4 cup toasted walnuts chopped (optional)

Optional extra flavourings:

  • asafoetida powder (1/4 teaspoon)
  • chiili flakes, to taste
  • Finely chopped flat leaf parsley or radicchio, to taste
  • Pinch of Italian seasoning or low FODMAP dried herbs
  • Squeeze of lemon juice
  • Fresh and finely grated parmesan, to finish

Instructions
 

  • Preheat the oven to 200C/400F.
  • Cut the pumpkin into small cubes, around 1cm X 1cm. Place the pumpkin on a baking tray and drizzle over the 20ml oil. Use your hands to coax it over all the pumpkin pieces.
  • Season well and cook for 15-25 minutes or until cooked to your liking. If you prefer whole chunks of pumpkin, cook it for the lower amount of time. If you prefer soft, mashed pumpkin, cook it for longer.
  • While the pumpkin is cooking, heat the oil in a medium saucepan over a medium heat. Add the sliced garlic and cook for around 5 minutes or until the garlic is golden. Set aside.
  • Bring a pot of very salty water to the boil and cook your pasta as per packet instructions.
  • Reserve around 250ml (1 cup) of starchy pasta water to thin your sauce. Once the pasta is al dente, drain it and return it to the pot.
  • Strain the garlic infused oil into the pasta, holding back the cooked garlic. You can add it to the pasta of the non-FODMAP diners if applicable.
  • Gently stir the pasta to coat, then season generously to taste.
  • Either gently mash the pumpkin or add the cubes whole. Stir gently to incorporate, then add the goat’s cheese. I like to reserve a small amount for topping. If you're using them, add the optional additions here to your tastes.
  • Serve the pasta into 4-5 plates and top with reserved goat’s cheese, some cracked pepper some chopped hazelnuts, if you’re using them.

Notes

  • There is an option to use more or less oil based purely on your preferences. I use more, because this means more garlic flavour. I know some people try to reduce their oil consumption (unrelated to FODMAPs) which is why there is an option. 
Keyword pumpkin pasta, pumpkin pasta sauce
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