Low FODMAP Vegetarian Bolognese

There’s nothing more comforting and delicious than a bowl of spaghetti Bolognese, and it’s definitely not a meal that you should miss out on if you’re a vegetarian or simply trying to reduce your meat intake. This vegetarian Bolognese is packed with plant-based protein and fibre, with hidden veggies that picky eaters and kids won’t even notice!

Traditional spaghetti Bolognese recipes are commonly made using a base of onion and garlic and typically involve wheat-based pasta, which are all high in fructans. Fear not – swapping out these classics to make Bolognese low FODMAP does not mean you have to lose flavour. This low FODMAP version uses ingredients such as the FODMAP Friendly certified Cobram Estate Garlic Infused Extra Virgin Olive Oil, herbs and sauces to create a party of flavours in your mouth.  Trying out the Cobram Estate Garlic & Onion Infused Extra Virgin Olive Oil, would also be delicious!

This easy recipe takes only 20 minutes to make and can be easily whipped up after a long day. It yields 4 decent portions, so adjust as necessary to suit the amount of people you’re cooking for. It makes for a great meal prep option too, as it can be frozen in portioned containers. Just be sure to stick to the serving size to keep FODMAPs to a minimum – otherwise, happy cooking!

Low FODMAP Vegetarian Bolognese

Prep time: 5
Cook time: 15 mins
Serves: 4

Ingredients:

1 tablespoon Cobram Estate Garlic Infused Extra Virgin Olive Oil
1 medium carrot, grated
1 medium zucchini, grated
1 can (~400g) lentils, rinsed and drained
2 cans (~400g each) diced tomatoes
1 tablespoon Italian herbs
2 tablespoons Worcestershire sauce
Salt and pepper to taste
1 packet low FODMAP pasta (If you cannot locate FODMAP Friendly certified pasta, look for gluten free pastas with no high FODMAP additives)

Method:

1. Place a covered pot filled halfway with water on medium to high heat, allowing to boil
2. Add the oil to a pan on a separate burner on medium heat
3. Grate the carrot and zucchini and add to the pan, stirring until slightly browned
4. Rinse and drain the lentils, then add to the pan with the grated vegetables and stir
5. Add in the Italian herbs
6. Pour the diced tomatoes into the pan, stirring to combine
7. Stir in the Worcestershire sauce and reduce the pan to low heat to simmer
8. Once the water has boiled, add the packet of pasta to the pot and reduce to low to medium heat and cook per packet instructions
9. Add salt and pepper to taste while the Bolognese sauce is simmering, allowing it to simmer until the desired amount of liquid remains
10. Strain the pasta and serve in a bowl with a decent scoop of the lentil Bolognese sauce. You may wish to top it with some low FODMAP cheese, such as some cheddar or tasty (up to 40g each) or some mozzarella (up to 60g). Enjoy!

Written by Amy Lilly (Accredited Practising Dietitian)
Reviewed by Kiarra Martindale (Accredited Practising Dietitian)