Low FODMAP tuna pasta casserole
I don’t make them enough, but I think they are ideal dishes. Pasta casseroles! Prepare it, put it in the oven, be patient for a little bit and your dinner is ready!
And while you wait you have time to tidy up the kitchen and set the table. Perfect!
Casseroles are also simply the best in winter. Today I have a recipe for you for a low FODMAP tuna pasta casserole. With lots of vegetables and of course a cheese topping.
How to make the low FODMAP tuna casserole
The basis of this casserole is simple:
Gluten-free pasta and a can of tuna. I used penne, but you can also use another type of gluten-free pasta that you like.
I also add a lot of vegetables to the casserole. In this dish, I choose eggplant, oyster mushrooms, and green bell pepper. And also a can of diced tomatoes.
These vegetables all contain a different FODMAP group: eggplant contains sorbitol in larger amounts, green bell pepper contains fructans and diced tomatoes contain fructose. For oyster mushrooms, no maximum amount is given in the FODMAP app.
Because these vegetables contain different FODMAP groups, you can safely combine them and you do not stack the same FODMAP group in the dish.
The quantities of vegetables in the dish have been chosen in such a way that you stay within the safe low FODMAP quantities with one portion. This dish is for 2 people.
I also top the casserole with cheese, of course. As far as I’m concerned, a pasta casserole without cheese is not a casserole 😉 I really am a cheese lover.
My boyfriend, who is from Slovenia, always jokes that in the years he has been with me he eats 10x as much cheese as he did before. As a Dutch person, I am of course proud of that.
If I could choose, I would cover every dish in cheese, haha.
For this recipe, I used some typical Dutch cheeses. The ones you will often see when you visit Amsterdam. I used a mix of a young matured Gouda cheese and a Gouda cheese with chili peppers, for a little bit of a spicy flavor.
If you don’t have this available where you are, you can pick any kind of low FODMAP grated cheese that you like on a casserole.
After you prepare the tuna pasta casserole, you just have to put it into the oven for 25 minutes and then your simple pasta dinner is ready!
Low FODMAP tuna pasta casserole
- Total Time: 50 min
- Servings: 2 1x
- Diet: Gluten Free
Description
A delicious low FODMAP pasta casserole with tuna and lots of vegetables. With a topping of spicy grated cheese. Real comfort food! Gluten-free and low in lactose.
Ingredients
- 140 g (4.9 oz) gluten-free penne
- 150 g (5.3 oz) eggplant
- 150 g (5.3 oz) oyster mushrooms
- 1/2 green bell pepper
- 1/2 can canned diced tomatoes
- 1 tbsp Italian herbs (make sure your mix doesn’t contain onion or garlic)
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 can of tuna in water or oil
- 3 stalks of spring onion, the green part
- 50 g (1.8 oz) grated cheese
- Optional: fresh basil for garnish
Instructions
- Preheat the oven to 200 degrees Celsius (390 F).
- Cook the pasta according to the instructions on the package.
- Wash and cut the eggplant and green bell pepper into pieces.
- Scrub the oyster mushrooms clean and cut them into pieces.
- Heat some olive oil in a frying pan.
- Add the eggplant and fry for a few minutes until it starts to soften.
- Then add the bell pepper and oyster mushrooms and fry for another 3 minutes.
- Add the tomato cubes and stir well.
- Season with Italian herbs, salt and pepper.
- Drain the tuna and add it to the sauce. Stir well.
- Cut the spring onion into rings and stir into the sauce.
- Drain the pasta and reserve some of the cooking liquid.
- Stir the pasta into the sauce. Add 2-3 tablespoons of cooking liquid to the sauce to make it more creamy.
- Spoon the pasta with the sauce into an oven dish.
- Grate the cheese and sprinkle it over it.
- Place the low FODMAP tuna pasta casserole in the oven for 25 minutes.
- Garnish with fresh basil before serving.
- Category: Dinner
- Method: Oven
- Cuisine: International
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen
1 Comment
3 out of 4 people liked it (and one of them doesn’t like tuna!) This recipe was quick and easy, with a good amount of vegetables to keep us healthy. Also very tasty, most went back for seconds.