Low FODMAP pasta sauce - karlijnskitchen.com

Low FODMAP pasta sauce

The recipe that I want to share with you today is a basic recipe: low FODMAP pasta sauce! Before the low FODMAP diet, I often used a jar of readymade pasta sauce for my pastas, but because these usually contain onion and/or garlic that is not an option anymore. I have two recipes for a low FODMAP pasta sauce for you. A super quick one where I used sieved tomatoes / tomato passata from a package and a recipe where I made the sauce from scratch with fresh tomatoes.

Tomato passata in the Netherlands only contains sieved tomatoes and has no other added ingredients. According to the low FODMAP lists I use, this tomato passata is low FODMAP up to 200 ml per serving. If you are in another country, make sure you check the ingredients of the tomato passata you are using because high FODMAP ingredients might have been added.

What do you need (for 4 persons)

  • 1 tbsp olive oil
  • 1 clove of garlic (to make low FODMAP garlic oil)
  • 1 kilogram large tomatoes or 500 ml sieved tomatoes (tomato passata)
  • 1 tbsp Italian herbs (make sure no onion or garlic has been added)
  • 1 tbsp red wine vinegar
  • Pepper and salt

Low FODMAP pasta sauce - karlijnskitchen.com

How to make the low FODMAP pasta sauce

Pasta sauce with fresh tomatoes

  1. You can choose to remove the skin from the tomatoes or to leave it on. If you remove the skin you will get a smoother sauce. I don’t mind having tomato skins in my sauce so I leave them on.
  2. If you are going to remove the skin: make an x in the bottom of the tomatoes with a knife and put them into a pot with boiling water for half a minute. Fish them out of the water with a spatula and put them into a bowl with cold water immediately. After that you can easily remove the skins.
  3. Cut the tomatoes into cubes. Some people also remove the seeds from the tomatoes to get a very smooth sauce. I prefer using as much of the tomato as possible, so I don’t remove them.
  4. Heat 1 tbsp of olive oil in a pan. When the oil is hot, add 1 clove of garlic and fry for 2 minutes. Remove the garlic from the oil and throw away.
  5. Add the tomatoes, 1 tbsp Italian herbs, 1 tbsp red wine vinegar and a pinch of salt. Leave the tomatoes to simmer for 10-15 minutes until they have softed completely. Use a hand blender to make it into a smooth sauce. Taste and season with pepper and salt.
  6. Now you can prepare your pasta dish as you would normally do. I start with frying the meat, if I am using meat. When the meat is cooked, I add low FODMAP vegetables, such as bell pepper, carrot and canned mushrooms. I fry them for a few minutes  until they have softened. Then I add my homemade pasta sauce. I heat it for a few minutes and season with some more pepper, salt and Italian herbs if necessary. At the same time I cook the pasta. I serve the pasta with the sauce and some grated cheese.

Pasta sauce with tomato passata

  1. Heat 1 tbsp of olive oil in a pan. When the oil is hot, add 1 clove of garlic and fry for 2 minutes. Remove the garlic from the oil and throw away.
  2. Add the sieved tomatoes, 1 tbsp Italian herbs, 1 tbsp red wine vinegar and a pinch of salt. Leave to simmer for a few minutes until the sauce is warm. Taste and season with salt and pepper.
  3. Because this sauce is very easy to make, I usually don’t make it separately, as I did with the first sauce that I make from scratch. I start with heating 1 tbsp of olive oil in a pan and I make the low FODMAP garlic oil. Then I fry the meat, if I use meat, in the oil. I add low FODMAP vegetables of choice, such as carrot, paprika and canned mushrooms. I fry them for a few minutes. Then I make the simple sauce as described in step 1 and 2.

Enjoy! 

Low FODMAP pasta sauce - karlijnskitchen.com

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Low FODMAP pastasaus - karlijnskitchen.com

Low FODMAP pasta sauce


  • Author: Karlijn
  • Total Time: 20 mins
  • Servings: 4 1x

Description

A basic recipe for low FODMAP pasta sauce! Two ways to make a low FODMAP tomato sauce: the first recipe is with fresh tomatoes and the other is with sieved tomatoes from a package. The sauce is also gluten- and lactose-free.


Ingredients

Scale
  • 1 tbsp olive oil
  • 1 clove of garlic (to make low FODMAP garlic oil)
  • 1 kilogram large tomatoes or 500 ml sieved tomatoes (tomato passata)
  • 1 tbsp Italian herbs (make sure no onion or garlic has been added)
  • 1 tbsp red wine vinegar
  • Pepper and salt

Instructions

Pasta sauce with fresh tomatoes

  1. You can choose to remove the skin from the tomatoes or to leave it on. If you remove the skin you will get a smoother sauce. I don’t mind having tomato skins in my sauce so I leave them on.
  2. If you are going to remove the skin: make an x in the bottom of the tomatoes with a knife and put them into a pot with boiling water for half a minute. Fish them out of the water with a spatula and put them into a bowl with cold water immediately. After that you can easily remove the skins.
  3. Cut the tomatoes into cubes. Some people also remove the seeds from the tomatoes to get a very smooth sauce. I prefer using as much of the tomato as possible, so I don’t remove them.
  4. Heat 1 tbsp of olive oil in a pan. When the oil is hot, add 1 clove of garlic and fry for 2 minutes. Remove the garlic from the oil and throw away.
  5. Add the tomatoes, 1 tbsp Italian herbs, 1 tbsp red wine vinegar and a pinch of salt. Leave the tomatoes to simmer for 10-15 minutes until they have softed completely. Use a hand blender to make it into a smooth sauce. Taste and season with pepper and salt.
  6. Now you can prepare your pasta dish as you would normally do. I start with frying the meat, if I am using meat. When the meat is cooked, I add low FODMAP vegetables, such as bell pepper, carrot and canned mushrooms. I fry them for a few minutes until they have softened. Then I add my homemade pasta sauce. I heat it for a few minutes and season with some more pepper, salt and Italian herbs if necessary. At the same time I cook the pasta. I serve the pasta with the sauce and some grated cheese.

Pasta sauce with tomato passata

  1. Heat 1 tbsp of olive oil in a pan. When the oil is hot, add 1 clove of garlic and fry for 2 minutes. Remove the garlic from the oil and throw away.
  2. Add the sieved tomatoes, 1 tbsp Italian herbs, 1 tbsp red wine vinegar and a pinch of salt. Leave to simmer for a few minutes until the sauce is warm. Taste and season with salt and pepper.
  3. Because this sauce is very easy to make, I usually don’t make it separately, as I did with the first sauce that I make from scratch. I start with heating 1 tbsp of olive oil in a pan and I make the low FODMAP garlic oil. Then I fry the meat, if I use meat, in the oil. I add low FODMAP vegetables of choice, such as carrot, paprika and canned mushrooms. I fry them for a few minutes. Then I make the simple sauce as described in step 1 and 2.
  • Cook Time: 20 mins

 

 

Together we go for a calm belly!

Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!

You subscribe to the newsletter and email updates from Karlijn's Kitchen. You can always unsubscribe. Powered by ConvertKit
Gearchiveerd onder:

3 Comments

  • Lotte says:

    Hoi Karlijn,

    Ik wilde je even zeggen dat jouw website de afgelopen maanden echt een lifesaver voor mij is geweest!
    Duizend maal dank voor al je uitgebreide tips, tricks & recepten! Ik ben zo blij dat er een blog zoals deze is, waarbij je echt een groot verschil in iemands leven kan maken.

    Keep up the good work 🙂

    Groetjes Lotte

    • Hee Lotte, graag gedaan! Ik ben blij om te horen dat het zo’n verschil heeft gemaakt voor jou 🙂 Ik klikte net op de link naar je Etsy shop. Wat een enorm toffe posters, ontwerp je die allemaal zelf? Echt super leuk!

  • Kimberly says:

    Made this twice now. It’s so good!!! Looking forward to more posts.

Leave a Reply

Your email address will not be published.

Recipe rating