Low FODMAP Spaghetti Bolognese

When the weather is cold and wet, a simple, warming mid-week dinner fits the bill.

We’ve taken the family favourite Spaghetti Bolognese and made it low FODMAP, gluten-free and delicious.

You can also use this as the base of a lasagne, or add a mashed potato topping for a flavour-packed cottage pie.

INGREDIENTS

Bolognese Sauce (Serves 4)

• 2 tbsp extra virgin olive oil

• 1 whole garlic clove, peeled

• 600g beef mince

• a tbsp of chopped pancetta

• 1 x 400g can of plum tomatoes

• 1 carrot, grated

• 1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine)

• 1 dessert spoon of caster sugar

• 1 tsp or dried basil, or 1 tbsp of chopped fresh basil

• 250 ml of low-FODMAP vegetable stock made with San Elk or Massel Vegetable Stock Powder, or Urban Forager stock concentrate

• 1/2 tsp ground nutmeg

• 1 bay leaf

• a twist of freshly ground black pepper

Pasta

Use 1 cup of cooked GF pasta per person

Topping - 50g Parmegiano Reggiano, grated

METHOD:

Meat Sauce

Add the oil and whole garlic clove to a large pan and heat gently for a minute, then remove the garlic.

Brown 500g of minced beef and a tbsp of chopped pancetta in the olive oil.

Add the grated carrot, cover and cook on a gentle heat for a couple of minutes until softened.

Add the tin of tomatoes to the pan and break up the tomatoes with your wooden spoon.

Add the red wine vinegar, caster sugar, bay leaf, nutmeg and black pepper and stir through. Make up the small amount of stock (don’t use too much powder or the sauce becomes too salty).

Gently simmer for at least 20 mins, then remove the bay leaf and it’s ready to use.

Pasta

Follow pack instructions, but knock a minute off the cooking time. Gluten-free pasta is easily over-cooked.

Serve topped with the grated Parmigiano Reggiano. This is a low lactose cheese, but a great source of extra protein and flavour.