Here you have a low FODMAP spin on a traditional dish- just as delicious, and just as nourishing! Super easy and quick to make when you’re in a rush. You can choose whether to allow your Bolognese to sit and simmer, or speed up the process- read below on how to do this. I find that spaghetti Bolognese is always a crowd pleaser, and this low FODMAP version is exceptionally good. You would never be able to guess that it’s low FODMAP!
I used a 10% fat beef for this recipe, so I didn’t need to add much oil into this recipe. Using the natural fats in products helps to add more flavour to your meals, as they make the taste more rich and gives the dish depth. Although I don’t like to cook with high fat content products, when it comes to beef mince, I find that 10% fat is a great middle ground. Here, the fat content is high enough that you can taste the difference, but not too high that you are adding an unnecessary amount of fat. High fat foods can upset my IBS, so picking a mince with medium to low fat percentage is a great solution for me.
Enjoy this spaghetti Bolognese? Consider trying out my other lunch and dinner recipes:
- Pizza dough and sauce
- Quinoa and tofu salad bowl
- Pad Thai with prawns
- Microwave wedges
- Smoky fried tofu
- Tofu, okra and aubergine curry
- Sweet potato gnocchi
- Potato soup with bacon
- Lemon and dill baked salmon
- Sweet soy air fryer tofu
- Rice noodle salad
- Roasted tomato and basil soup
- Superfood kale, potato and spinach
- Carrot and sweet potato soup
- Air fryer bbq chicken tenders
- Air fryer sweet potato dough balls
Adding in all the veggies just helps to give your spaghetti Bolognese that nice bit of freshness. I love to add vegetables into all of my meals to get in more micro nutrients. It is important to incorporate as much fresh veg into meals as they add in fibre and aids with digestion. Sometimes, I even add in some spinach when I am cooking my spaghetti, so that I can get in some more vegetables. I notice that the more vegetables I eat, the more energised I feel, and I also notice that my hair, skin and nails are stronger when I get in those extra nutrients. As someone who has quite severe IBS, the fibre in veggies is essential to help ease my digestive system, so I try to eat as much natural fibre wherever I can!
Tips on making your spaghetti Bolognese:
- Allow your Bolognese to simmer and evaporate the water. This helps the sauce to become more concentrated and flavourful!
- Chop up your carrot and celery sticks super small so that they become softer faster.
- Try to separate and “mush” your mince at the start of the cooking process. This gives the beef mince more surface area to absorb flavour.
- Keep tasting your spaghetti Bolognese to ensure it is up to your standards, and to identify if you need to add more of a certain ingredient.
You may find it odd adding sugar to your spaghetti Bolognese, but trust me, you need to try this! It’s an absolute game changer, and will make your Bolognese taste so much better! The sugar helps to cut through and mellow out the acidity from the tomatoes in the passata. Without the sugar, your Bolognese may taste a little acidic or even have a hint of sourness. This is a trick that I use with tomato soup too, where there is a lot of acidity from the tomatoes. I learned this hint when watching a cooking show, and have been so grateful that I leaned it- it’s transformed numerous dishes I’ve made!
Ingredients: (serves 4)
- 500g beef mince
- 1 carrot
- 2 celery sticks
- 3 cups passata or 2 cans chopped tomatoes
- 1 tsp white sugar
- 1 tbsp Bay’s Kitchen vegetable stock
- 1 tbsp gluten free soy sauce
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt
- Pepper
- Spaghetti to serve
- Basil to serve
Method:
Step 1: fry your beef mince until fully cooked through.
Step 2: finely chop your carrot and celery sticks, then add to your pan. Stir and cover pan with a lid and leave the veggies to soften for 10 mins.
Step 3: pour in your passata, tomato puree, stock paste, soy sauce and dried herbs. Mix, cover with a lid and leave to simmer on a low heat for 15 mins.
Step 4: sprinkle over the sugar, season with salt and pepper. Leave to simmer for a further 15 mins.
Serve on a bowl of spaghetti with some fresh basil.
This spaghetti Bolognese will keep in an airtight container for up to 2 days in the fridge. To reheat, place in the microwave for 3 minutes or until it is piping hot.
Feel free to send me over your spaghetti Bolognese photos to my Instagram TheLazyLowFODMAP. I recommend DMing them to me or tagging me in your posts so that I see them!
