low fodmap ✓ | lactose-free ✓ | gluten-free ✓ | nut-free✓ | soy-free ✓ | yeast-free ✓
Everyone needs a delicious everyday Spaghetti Bolognese recipe because it is comfort food at its finest! And this Low FODMAP Spaghetti Bolognese is just that! The sauce is rich, thick, and has a beautiful depth of flavor.
Low FODMAP Spaghetti Bolognese Recipe
This Low FODMAP Spaghetti Bolognese is rich, saucy, thick, super flavourful, simple, and very delicious!
There are two versions that you can make:
The fast-track Bolognese Sauce. This one is perfect to make on a busy weekday. It takes only 30min to make as you won’t be simmering it on low heat.
If you want to take your Bolognese Sauce to the next level (and you have a couple of hours to spare), then I would defiantly recommend that you do the slow simmering version. Simply let the sauce simmer over low heat for 2-3hours, the richness of the flavor will blow your mind!
Origins of Bolognese
So apparently Spaghetti Bolognese is not authentically Italian! Can you believe that?! All those times where I was making Spaghetti Bolognese and thinking that I’m being super Italian look so silly now. You can read more about that here.
It’s thought that Ragù Alla Bolognese was created in the 1700s by a chef named Alberto Alvisi. Then in the 1800s, it began appearing in cookbooks from the Emilia-Romagna region of Italy. But the official recipe was not registered until 1982. You can read more about the history of bolognese here.
What Ingredients you will need to make this Low FODMAP Spaghetti Bolognese?
- Garlic Infused Oil
- Unsalted Butter
- Spring Onions (only the green parts)
- Carrots
- Ground beef
- Ground Pork
- Pancetta
- Dry Red Wine
- Beef Broth
- Tomato Passata/Puree
- Lactose-Free Milk
- Black Pepper
- Salt
How to make this Low FODMAP Spaghetti Bolognese?
Spaghetti Bolognese might sound all fancy, but the process of making it is super simple and straightforward. These are the 3 steps that you will need to follow:
STEP 1 – Cook meat and veggies
To a large, wide pan or a large high-sided skillet. Add the oil and butter over medium-high heat. When the butter is melted and bubbly, add the beef, pork, pancetta, salt, pepper. Brown, breaking up the meat while cooking.
When the meat is browned, add the onion and carrots, mix well and cook for 3 minutes.
STEP 2 – ADD THE WINE AND ALL THE OTHER LIQUIDS
Add the wine, stir and allow to cook and reduce slightly for about 3 minutes. Add the tomato purée, milk, stock and mix well.
STEP 3 – SIMMER
There are 2 ways to cook the sauce: fast-track and slow simmer.
For the fast-track bring the sauce to a simmer then turn down to medium so it bubbles gently. Cook for 20 – 30 minutes (no lid), adding water if the sauce gets too thick for your taste. Stir occasionally.
For the slow simmer option: Once you have all the ingredients in, cover with a lid and simmer on very low for 2 – 2.5 hours, stirring every 30 minutes or so. Then uncover and simmer for 20 minutes to thicken the sauce.
Storing tip:
Bolognese Sauce is perfect for meal preps. If you make a big batch you can freeze smaller portions in ziplock bags (which can be flattened into neat, stackable ‘pillow’ shapes). Either defrost overnight in the fridge or cook from frozen.
*fodmap tips:
- Only the green parts from the spring onion are low FODMAP
- Use beef broth that is gluten-free and does not contain onion, garlic, or any other high FODMAPs.
- As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To learn more on which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Low FODMAP Spaghetti Bolognese
Ingredients
- 1 tbsp garlic infused olive oil
- 1 tbsp unsalted butter
- 500 g ground pork
- 500 g ground beef
- 170 g pancetta (diced)
- ½ tsp salt
- ¼ tsp black pepper
- 5 spring onions (only the green parts) finely chopped
- 1 large carrot (finely chopped)
- 230 ml (1cup) dry red wine
- 450 ml (3 ½ cups) tomato puree/passata
- 230 ml (1cup) lactose-free milk
- 230 ml (1 cup) beef broth
Instructions
- To a large, wide pan or a large high-sided skillet. Add the oil and butter over medium-high heat. When the butter is melted and bubbly, add the beef, pork, pancetta, salt & pepper. Brown, breaking up the meat while cooking.
- When the meat is browned, add the green parts of the spring onions and carrots, mix well and cook for 3 minutes.
- Add the wine, stir and allow to cook and reduce slightly for about 3 minutes. Add the tomato purée, milk, stock and mix well.
- To cook the sauce using the fast-track method, bring the sauce to a simmer then turn down to medium so it bubbles gently. Cook for 20 – 30 minutes (no lid), adding water if the sauce gets too thick for your taste. Stir occasionally
- For the slow simmer option: Once you have all the ingredients in, cover with a lid and simmer on very low for 2 – 2.5 hours, stirring every 30 minutes or so. Then uncover and simmer for 20 minutes to thicken the sauce.
- When done, taste for seasoning and adjust to your taste.
- Enjoy!:)
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