Low FODMAP Pesto Pasta

Pesto pasta is a simple, healthy and delicious meal that’s perfect for lunches or dinners throughout summer, autumn and spring. And as it only takes 20 minutes, it’s a great recipe to have on hand for when you’re trying to be time-savvy!

Traditional pesto pasta recipes often contain whole garlic which is high in a type of FODMAP called fructans. Therefore, to keep this recipe low FODMAP, we have switched whole garlic for Cobram Estate’s Garlic Infused Extra Virgin Olive Oil.  This provides this recipe with the same great taste, without the tummy ache!

Additionally, we have utilised Orgran’s FODMAP Friendly Certified Pasta in this recipe to replace conventional wheat pasta which contains high amounts of the FODMAP galacato-oligosaccharides. Both Cobram Estate and Orgran products can be found in Woolworths, Coles and other independent food stores throughout Australia.

If you feel like adding some low FODMAP extras to this recipe, try stirring through some fresh roma tomatoes and black olives.

Low FODMAP Pesto Pasta

Serves 4

Ingredients:

PESTO
1 big bunch of fresh basil
½ cup of pine nuts
½ cup of freshly grated Parmesan cheese
1 tbsp Cobram Estate Garlic Infused Extra Virgin Olive Oil
1 lemon
Salt and pepper

PASTA
350g Orgran Rice & Corn Penne

Method:

1. Bring a large pot of water to the boil and cook the pasta according to the packet instructions, then drain and set aside.
2. Pick, roughly chop and add the basil leaves to a bowl, and grind to a paste using a mortar and pestle (or pulse in a food processor).
3. Add the pine nuts to the mixture and grind or pulse again, then stir in half the Parmesan.
4. Drizzle in the garlic infused extra virgin olive oil and stir.
5. Add most of the remaining cheese, then season with a little salt and cracked black pepper. Have a taste and add some additional cheese or oil until you are happy with the taste and consistency.
6. Add a squeeze of fresh lemon juice at the end to give it a little zest.

Cobram Estate Garlic Infused Extra Virgin Olive Oil is crafted from olives grown in Australia’s leading groves on the banks of the Murray River.  Each season, selected olives are harvested and crushed within hours to produce the freshest and finest Extra Virgin Olive Oil.  Their master blender combines specific olive varieties selected for their light flavours and delicate aromas together with cold pressed garlic oil.  Available at Coles and Woolworths, Australia.

ORGRAN Rice & Corn Penne Pasta is a high quality multi award winning pasta carefully produced from a combination of rice and sun ripened corn. It is naturally wheat and gluten free and is also a delicious, versatile product that provides diverse nutrition over wheat pasta. Available in Spirals, Penne, Tortelli, Macaroni, Lasagne and Noodles.  Available at Coles and Woolworths, Australia.

Written by: Lauren McPherson, Student Dietitian
Reviewed by: Kiarra Martindale, Accredited Practising Dietitian