Low FODMAP pasta al ragù

Low FODMAP pasta al ragù

When we were in Tuscany this summer, pasta al ragù was on the menu quite often. My boyfriend ate it a few times and it looked só good.

It had been on my list for a while to cook this Italian dish myself and I immediately did that after my holiday. Because I couldn’t order a low FODMAP pasta al ragù in a restaurant there.

But here is my low FODMAP version! 

Low FODMAP pasta al ragù on a plate with a spoon in it

What is pasta al ragù

Ragù actually is a name for a sauce with meat. This is a sauce that you leave to simmer on low heat for a few hours. In Italy, this sauce is almost always served with pasta.

The basis for a ragù is often the same: tomatoes, meat, celery, carrot and onion. Which kind of meat is used differs per region. 

Several of the above ingredients are not low FODMAP, so I have adapted a few things to make a low FODMAP ragù.

The most important ingredients of the ragù

I used the following ingredients for the low FODMAP pasta al ragù: 

  • Pork sausage: I chose to use pork sausage in this dish because I find it very tasty. It is a little more fatty than minced beef, but that’s why I love it in this sauce. But this is purely personal tasty. You can also use minced beef or a mix of minced pork and beef. 

    Make sure the pork sausage doesn’t contain any spices that are high in FODMAPs or spices that are not specified. 

    You remove the skin from the sausage and then cut it into pieces. 

Low FODMAP pasta al ragù on a plate with a piece of parmesan cheese next to it
  • Tomato passata: choose a good quality tomato passata (this is plain tomato sauce). Make sure no spices have been added that are high in FODMAPs. Apart from that you also add red wine, tomato paste and stock. Make sure you pick a low FODMAP stock. 
  • Carrot and spring onion: normally the basis of ragù also consists of carrot, celery and onion. Unfortunately both celery and onion are not low FODMAP. Therefore I used only carrot and I added spring onion to give a bit of onion flavour to the dish. 

    Luckily the ragù is also very flavourful without onion and celery. The simmering gives it a delicious flavour. 

Low FODMAP pasta al ragù on a plate

Storing the pasta

You can store the pasta in the fridge in a closed box for two days. In the freezer it will stay good for three months. 

If you want to make several portions of this pasta, I would advice to make only the sauce in a larger amount. Cook the gluten-free pasta right before you want to eat the dish. 

Gluten-free pasta gets quite dry when it cools down and that makes it less tasty when you heat it up. 

Can I make this recipe lactose-free? 

Yes, that is possible! Then you only have to leave out the parmesan cheese. Or you can replace it with a dairy-free / vegan parmesan replacement, if this is low FODMAP.

You can also use nutritional yeast. Make sure you use pure nutritional yeast. Sometimes other ingredients are added to nutritional yeast that are not low FODMAP. 

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Low FODMAP pasta al ragù on a plate with a spoon in it

Low FODMAP pasta al ragù


  • Author: Karlijn
  • Total Time: 3 hours 30 min
  • Servings: 4 1x
  • Diet: Gluten Free

Description

A delicious Italian classic: low FODMAP pasta al ragù. Not hard to make and super yummy! Gluten-free and low lactose.


Ingredients

Scale
  • 500 g pork sausage
  • A cube of butter or dairy-free version
  • 200 g carrot
  • 300 ml tomato passata (make sure no garlic or onion was added)
  • 250 ml low FODMAP stock
  • 100 ml red wine
  • 1 tbsp Italian herbs
  • 2 tbsp tomato paste
  • 4 stalks of spring onion, the green part, in rings
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 320 g gluten-free spaghetti or another pasta of your choice
  • Parmesan cheese for garnish
  • Optional: parsley for garnish

Instructions

  1. Remove the skin from the sausages and cut the meat into pieces.
  2. Heat some butter in a pan and fry the sausage meat until it has browned on all sides.
  3. Cut the carrots into small pieces, add them and fry for a few minutes.
  4. Add the red wine and leave to simmer for a few minutes.
  5. Add the tomato passata, stock, tomato paste and Italian herbs.
  6. Add the pepper, salt and spring onion as well. Stir everything together.
  7. Put a lid on the pan, lower the heat and leave the ragù to simmer for 2-3 hours. Stir now and then.
  8. Taste the ragù at the end of the cooking time and season with more salt and pepper if necessary.
  9. Bring a pan with water to boil 10 minutes before the ragù is done cooking.
  10. Boil the pasta according to the instructions on the package.
  11. Divide the pasta over 4 plates. Scoop the low FODMAP ragù on top and garnish with parmesan cheese and parsley.
  • Prep Time: 30 min
  • Cook Time: 3 hours
  • Category: Dinner
  • Method: Cooking
  • Cuisine: Italian

Keywords: gluten-free pasta al ragù, low FODMAP pasta al ragù, pasta al ragù, spaghetti al ragù

Low FODMAP pasta al ragù on a plate with a spoon in it

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