Maybe a bit of a weird moment to share a recipe for pasta primavera, or spring pasta. But I think this is such a nice and simple pasta recipe that I didn’t want to wait until spring. A delicious vegetarian and low FODMAP pasta primavera.

What is pasta primavera

Pasta primavera, as the name might suggest, does not come from Italy, but from America. It was first served in a New York restaurant. Now it is a well known pasta dish.

The recipe contains lots of vegetables, olive oil and parmesan cheese.

Creamy pasta primavera

For my low FODMAP pasta primavera I went for a simple variant with vegetables. Furthermore, the “sauce” only consists of some olive oil, lemon juice, a little cooking liquid, and parmesan cheese.

If you look around the internet you will see that two varieties of pasta primavera are often made. A simple variant, as I described above. And a variant to which cream is added.

I didn’t choose to add cream, but if you prefer to make a creamy pasta primavera, you can add 100 ml of lactose-free cream (I use MinusL). The recipe describes when you add this.

Ingredients

My low FODMAP pasta primavera contains the following vegetables:

• Zucchini: low FODMAP up to 66 grams per person. Contains fructans in higher amounts.
• Carrot: unlimited low FODMAP. So you can add more of this if you want.
• Mushrooms from a jar: low FODMAP in fairly large quantities. Only at 200 grams per person does it contain an average amount of mannitol.
• Cherry tomatoes: low FODMAP up to 45 grams per serving. Contains fructose in higher amounts.
• Optional: the green part of the spring onion and some fresh basil to taste.

You can vary this recipe with vegetables that you still have at home. Just be careful not to stack FODMAPs.

For sorbitol and fructans, you are already at the limit of what is low FODMAP with the above vegetables, so it is best not to add vegetables that also contain these FODMAP groups.

Unless you know that you react well to sorbitol and fructans, of course.

Low-budget recipe

This recipe is a low-budget recipe. At the time of publication, you pay approximately this amount for this dish (calculated with products purchased at Albert Heijn, a supermarket in the Netherlands):

• Gluten-free penne Barilla, pack 400 grams: €2.99
• Scraped carrots, bag 300 grams: €1.00
• Zucchini, 1 piece: €0.75
• Cherry tomatoes, 250-gram container: €0.99
• Lemon juice, 200 ml bottle: €0.59
• Parmigiano reggiano powder, 90 grams: €2.69

Total: €9.01 / €2.25 per person
Recipes that are in the low-budget category on my blog cost less than €2,50 per person to make.

From the pantry: olive oil, salt, and pepper.

Adding meat or fish

If you want to add meat or fish to this recipe, that is also possible. Chicken or shrimp, for example, is very tasty in this pasta.

• Chicken: heat some olive oil in a separate pan and fry the chicken while stirring. Sprinkle with salt and pepper.
• Shrimp: heat olive oil in a separate pan and fry the shrimp for a few minutes until they are nicely pink. Sprinkle with salt and pepper.

More pasta recipes

Need some more pasta inspiration? Then check out one of these recipes:

• Pasta carbonara
• Pasta puttanesca
• Pasta al ragù
• Pasta pesto with chicken
• Pasta with salmon and cream cheese

Print