Low-FODMAP spaghetti bolognese

Perfect for people with IBS, this low-FODMAP spaghetti bolognese is high in fiber and iron and makes a quick and easy weeknight meal in under 35 minutes. Delicious and easy and gentle on your stomach.

Serves: 4

Time to make: 35 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 tablespoon garlic-infused olive oil (see tip)
500g premium beef mince
400g can no-added-salt plain crushed tomatoes
3 tablespoons no-added-salt tomato paste
1 cup finely chopped leeks, green part only
4 cups roughly chopped baby spinach
2 teaspoons Italian herbs*
½ teaspoon salt
black pepper, to taste
250g gluten-free spaghetti*
2 large carrots, sliced in sticks or 260g baby carrots
1 ½ cups (190g) chopped green beans
40g shaved parmesan, to serve (optional)
handful torn fresh basil leaves, to serve
_
*Check Italian herbs and spaghetti for added high-FODMAP ingredients, such as onion or garlic powder, soy flour, chickpeagarbanzoX (besan) flour and inulin.

Instructions

Stay Awake

Place a large non-stick frying pan over a medium heat. Add garlic-infused oil and mince. Cook until browned.
Add tomatoes, tomato paste, leek, spinach and Italian herbs. Stir and allow to simmer over medium-low heat for 15 minutes, stirring occasionally. Season with salt and pepper to taste. Add another sprinkle of Italian herbs, if needed.
Cook spaghetti according to packet directions. In a saucepan of boiling water blanch carrot and beans for 2-3 minutes, until just tender.
Serve bolognese on top of spaghetti with vegetables on the side. Sprinkle with parmesan (if using) and basil. Divide into 4 serves to keep your meal low FODMAP.

Variations

Make it gluten free: Check tomato paste is gluten free.

HFG tip

Choose a clear garlic-infused oil that doesn’t contain garlic pieces.

What is the low-FODMAP diet?

The low-FODMAP diet is used by people with gastrointestinal disorders, such as Irritable Bowel Syndrome. While these recipes are suitable for everyone, the diet is restrictive and not suitable for people without these conditions.

Low-FODMAP spicy lentil soup
Low-FODMAP seared steak with maple mustard sauce and quinoa salad
Low-FODMAP teriyaki chicken stir-fry

All our low-fodmap recipes, plus more low-fodmap options

Nutrition Info (per serve)

Calories 526cal

Kilojoules 2200kJ

Protein 37g

Total fat 12g

–Saturated fat 4g

Carbohydrates 65g

–Sugars 15g

Dietary fibre 145g

Sodium 550mg

Calcium 240mg

Iron 7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.