low fodmap pasta alla norma on a plate with a spoon in it

Low FODMAP pasta alla norma

Some time ago, my boyfriend and I were on Sicily, thé place where Pasta alla Norma comes from. I was so busy trying to taste all kinds of different things on Sicily, that I didn’t manage to eat this famous pasta there. So I made my own low FODMAP Pasta alla Norma at home! 

Pasta alla Norma is a pasta with a base of eggplant and tomatoes. I love love love Italian pasta’s. I think it is fantastic that you can make such a flavourful meal with such simple ingredients.

This dish is so easy to make, but I couldn’t believe how tasty it was. While I am writing down this recipe, I already feel like making it again. It seems so basic, but it is so so good. 

Making low FODMAP pasta alla norma 

Most Pasta alle Norma recipes use at least one large eggplant for two servings. Because eggplant is only limited low FODMAP and contains a moderate amount of FODMAPs at servings of 182 gram or more, I use 150 gram per person. If you tolerate sorbitol, you can use a little more. 

Next to that, I used 200 gram whole canned tomatoes and next to that 2 normal tomatoes. Edit: in 2022 tomatoes were retested and they are now limited low FODMAP.

If you know you tolerate fructose well, you can use the amounts listed in the recipe. If you are still in the elimination phase or if you know you react to fructose, I advise using only the 200 grams of canned tomato.

In Sicily, usually grated ricotta is added to this pasta. Ricotta is one of Sicily’s most famous products and you can find it there everywhere. I couldn’t find grated ricotta here in the supermarket, so therefore I choose to use grated pecorino cheese.

You can also replace this with parmesan cheese. All these three cheeses are low FODMAP in servings of 40 gram.

Finally, this dish normally contains garlic. I replaced this by using garlic-infused olive oil instead of normal olive oil in this recipe. 

With these ingredients you make a delicious simple pasta dish. Really worth a try! 

low fodmap pasta alla norma on a plate with a spoon in it
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low fodmap pasta alla norma on a plate with a spoon in it

Low FODMAP pasta alla norma


  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 2 1x
  • Diet: Gluten Free

Description

A low FODMAP pasta alla norma! A classic Sicilian pasta with eggplant and tomatoes, but then gluten-free, lactose-free and low FODMAP. Super easy to make!


Ingredients

Scale
  • 160 g gluten-free pasta (I used spaghetti)
  • 300 g eggplant
  • 2 tbsp garlic-infused olive oil
  • 1 tsp oregano
  • A pinch of chilli pepper (spicy!)
  • 200 g whole canned tomatoes*
  • 2 small fresh tomatoes*
  • 1 tbsp red wine vinegar
  • 2 tsp capers
  • 40 g grated pecorino (or ricotta or parmesan cheese)
  • A handful of fresh basil

Instructions

  1. Bring a pan with water to boil.
  2. Cut the eggplant into cubes and sprinkle with salt. Leave for 20 minutes.
  3. Rinse the cubes of eggplant well and dry them.
  4. Heat 1 tbsp of garlic-infused olive oil in a pan and add the eggplant. Sprinkle with oregano, chilli pepper and a pich of salt. Fry the cubes of eggplant until they have softened, for about 8-10 minutes.
  5. Cut the tomatoes into cubes and chop the fresh basil.
  6. Put half of the chopped basil, 1 tbsp of the olive oil and the capers to the eggplant and stir.
  7. Add the pieces of tomato, canned tomatoes and the red wine vinegar. Stir everything together and mash the canned tomatoes with the back of a spoon. Lower the heat and leave the sauce to simmer for 15 minutes until it thickens.
  8. Boil the pasta according to the instructions on the picture.
  9. Taste the sauce and season with some extra salt and pepper. Stir in half of the cheese.
  10. Drain the pasta and divide over two plates. Put the sauce on top of the pasta.
  11. Garnish with the rest of the basil and the pecorino cheese.

Notes

*In 2022 tomatoes were retested and they are now limited low FODMAP. If you know you tolerate fructose well, you can use the amounts listed in the recipe. If you are still in the elimination phase or if you know you react to fructose, I advise using only the 200 grams of canned tomato.

  • Prep Time: 30 min
  • Category: Dinner
  • Method: Simmer
  • Cuisine: Italian

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