Go Back
–+ servings
An aerial image of a blue and white ceramic plate topped with low FODMAP spaghetti bolognese. The bolognese is topped with plenty of parmesan cheese and the plate sits atop a white marble table.

Low FODMAP Bolognese

Low FODMAP, gluten free, dairy free option
*Cups and measures are in Australian cups. Use gram and ml for international accuracy.
Be the first to rate this recipe
Prep Time 20 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 6 - 8 people

Ingredients
  

  • 1 large bunch spring onion greens around 100-150g finely chopped (I use my food processor to blitz)
  • 100 g carrot finely chopped (I use my food processor to blitz)
  • 100 g celery finely chopped (I use my food processor to blitz)
  • 3-10 sprigs of thyme woody stems removed
  • 2-3 + sprigs rosemary woody stems removed
  • 20-40 ml (2-3)* tablespoons olive oil
  • 800 g tinned Roma/plum tomatoes blitzed in food processor
  • 1 kg beef mince or beef and pork mince
  • 125-250 ml (1/2 -1 cup)* red wine
  • 60-80 g (3-4 tablespoons)* tomato paste/concentrate
  • 1 Parmesan rind optional
  • Salt and pepper to taste
  • 2 teaspoons+ dried sage to your tastes
  • Dried oregano optional to your tastes
  • 1 tablespoon maple syrup or brown sugar only as needed
  • 1 tablespoon Tamari only as needed (see notes)
  • 125 ml (1/2 cup)* lactose free milk, to finish (optional)

Instructions
 

  • Wash and chop or process your spring onion greens, carrot and celery. If you are using a food processor (I use my KitchenAid mini food processor) add the herbs too. If not, finely chop them as well.
  • Heat a large Dutch oven or pot over a medium heat. Add the oil, then add the vegetables and stir to combine. Cook for 2-5 minutes or until softened, shrivelled and fragrant.
  • Without washing the processor, blitz your Roma tomatoes. They generally come whole and it’s a pain (although not impossible) to squish them up as you cook the Bolognese. Set aside.
  • Once the vegetables are cooked, add the meat. Break it up thoroughly using your spoon (I like a wooden spoon for this job) and allow it to cook through and brown. If it doesn’t brown, turn the heat up to high and allow it to sit for a minute or two before stirring. It is optional but it does add a nice depth of flavour.
  • Once you are happy with the meat, pour over the red wine to deglaze the pan. Allow it to cook off for 20-30 seconds or until the alcohol smell goes away. Add the tomato paste and stir to combine. Cook for a few minutes to cook the tomato paste through before turning the heat down and adding the pureed Roma tomatoes.
  • Add the seasonings and optional extras to your tastes, adjusting as you go. You can cook this bolognese just until the meat is cooked through, but I like to leave it for around 30 minutes on a low heat (or longer). It thickens up beautifully, after which I add the milk to finish.

Notes

  • This recipe needs to serve 6-8 to remain low FODMAP. The FODMAP notes are in the body of the post.
  • I used Barilla gluten free spaghetti which comes in a 340g packet. This made for a nice saucy spaghetti with a good amount of meat. 
Keyword gluten free low fodmap, Low FODMAP main course, low FODMAP pasta
Tried this recipe?Let us know how it was!