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An aerial image of a low FODMAP pasta dish in a an olive green skillet atop a white marble table. The pasta is topped with parsley, parmesan and red chlli.

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
Cook Time 15 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 2 people

Ingredients
  

  • 250 g gluten free pasta
  • 80 ml (1/3 cup)* olive oil
  • 5-6 cloves of fresh garlic papery skin removed and sliced
  • 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 or 1 clove serves. However, it becomes moderate for fructose in 30g 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.
Keyword beetroot pasta dough, low FODMAP pasta, vegetarian low fodmap
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