Creamy Low FODMAP Red Lentil Pasta. This pasta + Netflix + Wine = The perfect date.
This Creamy Low FODMAP Red Lentil Pasta is
- Comforting
- Warming
- Very flavorful
- SO Delicious
- Nutritious
- Guilt-free 😉
PLUS
- Low FODMAP
- Vegan-Friendly
- Economical
- Very Simple
- Easy to Digest
The Creamy Low FODMAP Red Lentil Pasta is not one of those recipes that I intended to make or create for the blog. This recipe developed over some long period, out of ingredients that I love and always have in my home.
So the story for this recipe goes something like this: long before knowing or having tried lentil pasta, my mom used to make a creamy veggie lentil soup. Being such a big fan of how this soup tasted, I wanted to make something similar, that will have the same rich taste but be will be thicker and preferably be used as a side dish. However, having IBS, all the lentils and beans could not really be my friends. According to the Monash University, 23gr of red lentils per potion should be well tolerated by most individuals with IBS. So to make this creamy red lentils sauce I also added a variety of different veggies and spices that contributed in that creaminess and rich flavor.
This is a great protein packed, nutritious Low FODMAP Recipe for people if you follow a vegan diet.
If you want more vegan- friendly, Low FODMAP recipes, check out my :
One-Pot Low FODMAP Veggie Pasta
Creamy Red Lentil Pasta
Ingredients
For the Red Lentil Sauce
- 70 g dry red lentils*
- 280 ml water
- 4 medium sized carrots finely diced
- 1 red bell pepper cut
- 1 leek only the green parts*
- 400 gr plum tomatoes finely diced
- 1 tbs black pepper
- 1/4 tbs cinnamon
- 1/4 tbs cumin
- 1/4 tbs paprika
- 3 Tbsp garlic infused olive oil*
For Serving
- 300 gr pasta I used gluten-free brown rice
For Topping
- 100 gr crushed walnuts optional
- fresh parsley optional
- parmesan optional
Instructions
- THE SAUCE:
- Heat a larger pot, once heated add the garlic-infused olive oil, the leek and stir for 5min, continue by adding the carrots, tomatoes and bell pepper, season with salt, black pepper, cinnamon, cumin paprika. Fry for another 5min.
- In the same pan add the lentils and water, cover the pan and let it simmer for 15min to 20min(until the lentils get tender)
- While the sauce is cooking, in a separate pan boil the pasta.
- When the sauce is all done and the preferred thickness is achieved, either with a masher or hand blender, mash the sauce. Be careful to not overdo it, it should still have the texture of the vegetables and lentils. (I would say just a few seconds with the blender just to combine the ingredients together, you don't want your final result to be a soup!)
- Once the sauce is ready, serve it over the pasta.
- Top it with crushed walnuts, fresh parsley or any other topping of choice.
- Best when fresh( or store the sauce separately from the pasta(up to 2 days)) the gluten free pasta doesn't keep well.
Notes
2..Only the green part of the leek is low FODMAP, so make sure you buy the one with long green tips.
3.If you are buying garlic infused oil, make sure that there aren't floating bits of garlic in it. You can also easily make your own garlic infused-oil by frying garlic cloves in oil, when they are golden and soft you need to remove them from the oil and continue cooking your meal. (This is a low FODMAP way to get the garlic flavor in your meals, as the fructans can't leach into the oil.)
How can this be low fodmap is made with DRY lentils?
HI Jenny, according to the Monash University boiled red lentils are low FODMAP when served in the recommended small size (23g per potion). This recipe uses 70g red lentils but it serves 3 portions. Therefore 23g red lentils per portion/person. Hope this helps.