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Low FODMAP Vegan Bolognese

Gluten Free Stories
This Low FODMAP Vegan Bolognese sauce is super flavorful, comforting, satisfying, veggie-packed, healthy, simple to make and so delicious!
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Servings 2 people


  • 3 Tbsp garlic infused olive oil
  • 2 medium carrots ( cut in very small cubes)
  • 4 spring onions, sliced (only the green parts) *see low FODMAP TIPS above in the aricle
  • 1 Tbsp balsamic viniger
  • 2 Tbsp Tomato paste
  • 3 fresh tomatoes (chopped in small cubes)
  • 200 ml tomato passata (1 cup)
  • 80 g canned lentils (rinsed & drained) *see low FODMAP TIPS above in the article
  • 50 ml red wine ( you can substitute with water, but the tatse won't be as rich) (¼ cup)
  • 1/2 tsp salt (or adjust according to taste)
  • 1 Tbsp sugar (or according to taste) if the tomatoes that you are using are more sour you might need to add a little bit more sugar.
  • 400 g pasta of choice ( I used gluten free spaghetti)


  • Add the garlic-infused olive oil to a large heavy-bottomed saucepan over medium heat. Once warmed, add the carrots and the green parts of the spring onions to cook for about 8min.
  • Add the balsamic vinegar, and stir to combine. Continue by adding the chopped fresh tomatoes, tomato paste, and tomato passata. Stir to combine. Then add the red wine, season with salt, pepper and Italian herbs mix according to taste and add sugar if needed.
  • Add the lentils and let the sauce simmer for 10 to 15min. You can add a bit of water to thin the sauce out, if necessary.
  • You can serve it as it is or with a pasta of choice. To keep it vegan, sprinkle nutritional yeast or vegan parmesan on top.