Vegetarian Low Fodmap Pasta Recipe
I am very excited to share this new variation for a low fodmap pasta recipe! For an end of the year, holiday celebration, my friends with the Recipe Redux which is a group of healthy the food bloggers are each sharing one of their favorite cookbooks and picking a recipe randomly to prepare based on a play of numbers based on celebrating this past year,”2017″ to determine the page number of the recipe that each of us would make. We had been also been encouraged to add a little twist to the recipe if we liked.
I am excited to share all the creative recipes that we made!
Inspiration for Low Fodmap Pasta Recipe
I just got a new cookbook in the mail this week called The Low-Fodmap Diet: Step by Step by Kate Scarlata and De’de’ Wilson. I found my recipe page by combing numbers based on “2017” and decided to drop the “7” and go to page 201. By using this combination of numbers, I found a delicious recipe called “The 15-Minute FODMP Dinner, a.k.a. Farfalle with Garlic Olive Oil, Parsley and Roasted Red Peppers” which looked wonderful. I was inspired!
You may be wondering, what does low-FODMAP mean? FODMAP is an acronym that stands for fermentable oligio,di, mono and polyols. There are 5 different types of carbohydrates found in foods that may increase the symptoms for some people with IBS (irritable bowel syndrome). Once a person understands which foods cause their sensitivities, they can learn how to balance them in their eating plan to become almost symptom free. This new book by Kate and De’De’ does a great job explaining step by step what to do with the help of working with a registered dietitian.
Low Fodmap Pasta Sauce Ideas
Too many tomatoes cooked down into a nice sauce may mean too many fodmaps for some of us. Some ideas that you can do instead would be to toss pasta with olive oil and chopped tomatoes. The brand Fody has some delicious low fodmap tomato sauces.
Another delicious sauce ideas might be a low fodmap pesto which can be made by skipping higher fodmap nuts or use smaller portions. You can try small servings of pumpkin seeds and pecans instead. Parmesan cheese is low fodmap but you can also skip the cheese if you like. Instead of garlic cloves, try using a garlic infused oil instead.
You can also made a cream sauce and use a small amount. If you want to make a plant-based cream sauce, make sure the plant-milk that you use is low fodmap.
The recipe variation that I have today, uses herbs, olive oil and cheese for seasoning instead of an official sauce. I love the combination of all of it.
Types of Low Fodmap Pasta
Not all grains that are gluten-free are low fodmap so it is important to look for the grains that do not contain fodmap when buying pasta. Rice, quinoa and corn are safe options. Gluten-free buckwheat pasta makes a great option for Asian noodle bowls but rice noodles would be delicious also!
Other Low Fodmap Pasta Recipe Ideas
If you are looking for additional low fodmap recipe ideas, here are a couple of good suggestions. I like to also make my recipe plant-based.
Casa de Sante has lots of great ingredients that you can use to make a low fodmap pasta and they also have some great recipe inspiration with their low fodmap recipes.
Low Fodmap Pasta Primavera
I love to make pasta primavera by sauteing some of my favorite low fodmap vegetables like carrots, red bell pepper, broccoli, zucchini and green onions. I season my vegetables with salt, pepper, thyme and a few red pepper flakes. Add a little grated Parmesan cheese on top of the finished recipe! It is easy to make and you just use the vegetables that you have on hand that you love! I skip a sauce and just add the seasoned vegetables with my low fodmap pasta noodles!
Low Fodmap Pasta Recipe Idea for the Holidays
Farfalle with Parsley, Roasted Peppers and Tofu
The authors of this book used gluten-free farfalle pasta like the brand Jovial and made a garlic-infused oil to make their low-fodmap dish. To add my twist on things, I decided instead of using jarred roasted red peppers, that I would roast both red and green peppers to make this pasta dish even more colorful. I roasted these peppers in the same pan that I roasted the tofu which gave the dish an additional boost of protein. I also sprinkled Parmesan cheese to the top of the pasta but you can leave off for a vegan version. I love the fact that I had the flat parsley right in my garden after our 10 inch snow!
Makes 6-8 servings.
12 ounces gluten-free farfalle pasta, like Jovial
1/2 red bell pepper, seeded and cut into slices
1/2 green bell pepper, seeded and cut into slices
1 large bunch flat-leaf parsley
1/4 cup garlic-infused oil (from page 68 in Kate & Dede’s book) or you can purchase some garlic infused oil
Coarsely ground black pepper
1/2 cup Parmesan cheese
Seasoned Lemon Tofu
1 box extra firm tofu
Juice from one lemon
1 tablespoon olive oil
1/2 teaspoon oregano
1/2 teaspoon basil
1/2 teaspoon thyme
Salt and pepper to taste
To make the tofu:
Cut the tofu in 1/4 inch thick strips and cut each piece in half. Make a marinade with lemon, olive oil, oregano, basil, thyme, red pepper flakes, salt and pepper. Marinate the tofu for about an hour or less if you need to eat in a hurry. Preheat oven to 425 degrees. Place tofu on a non-stick cookie sheet along with the marinade and bake for about 15 minutes until tofu is brown and crispy. This makes a great meat substitute for pasta, sandwiches or soup.
To make pasta:
Slice bell peppers, toss them in olive oil and roast along with tofu (see above). Roast for about 425 degrees for about 10-15 minutes. Take the peppers and tofu out of the oven.
Chop up parsley and measure 3/4 cup.
Bring 5 quarts of water to a boil in a large pot. Add pasta and boil, stirring often. Cook pasta until al dente. Drain. Place in a serving bowl and add olive oil, chopped parsley and peppers. Toss lightly. Season with salt and pepper to taste. Add tofu to the top. Sprinkle with Parmesan cheese.
To complete your holiday meal add an arugula salad with a simple olive oil and lemon dressing. And for a delicious low fodmap holiday dessert try these Raspberry Bars.
This recipe adaptation has added tofu and seasonings from Kate Scarlata and Dee Dee Wilson's original recipe.
- 12 ounces gluten-free farfalle pasta, like Jovial
- 1/2 whole red bell pepper, seeded and cut into slices
- 1/2 whole green bell pepper, seeded and cut into slices
- 1 large bunch flat-leaf parsley
- 1/4 cup 1/4 cup garlic-infused oil (from page 68 in Kate &Dede's book) or you can purchase some garlic infused oil
- Kosher salt to taste
- Coarsely ground black pepper to taste
- 1/2 cup 1/2 cup Parmesan cheese
- 1 box 1 box extra firm tofu
- Juice from one lemon
- 1 Tablespoon 1 tablespoon olive oil
- 1/2 teaspoon oregano
- 1/2 teaspoon 1/2 teaspoon basil
- 1/2 teaspoon 1/2 teaspoon thyme
- Salt and pepper to taste
Cut the tofu in 1/4 inch thick strips and cut each piece inhalf. Make a marinade with lemon, olive oil, oregano, basil, thyme, red pepperflakes, salt and pepper. Marinate the tofu for about an hour or less if youneed to eat in a hurry. Preheat oven to 425 degrees. Place tofu on a non-stickcookie sheet along with the marinade and bake for about 15 minutes until tofuis brown and crispy. This makes a great meat substitute for pasta, sandwichesor soup.
Slice bell peppers, toss them in olive oil and roast alongwith tofu (see above). Roast for about 425 degrees for about 10-15 minutes.Take the peppers and tofu out of the oven.
Chop up parsley and measure 3/4 cup.
Bring 5 quarts of water to a boil in a large pot. Add pastaand boil, stirring often. Cook pasta until al dente. Drain. Place in a servingbowl and add olive oil, chopped parsley and peppers. Toss lightly. Season withsalt and pepper to taste. Add tofu to the top. Sprinkle with Parmesan cheese.
This pasta recipe is tasty and easy even with my new little twists. Another great part of it is that friends and family will eat this recipe right along with you!
If you have IBS, this book is a great one for you to learn more about the low-FODMAP diet. Working with a registered dietitian nutritionist is recommended to begin this process. If you don’t need gluten free or low-FODMAP guidelines, you can even use regular pasta. I hope that you love this recipe and give it a try!
In addition, I think that it is a beautiful dish for the holidays if you are still looking for something special to make for family and friends. We truly enjoyed it and I look forward to making more tasty recipes from this new cookbook! For more delicious ideas, check out some of the other recipes from my friends with the recipe redux below!
These recipe ideas are great inspiration for holiday ideas for years to come!
And in addition, if you are looking for more information on the low fodmap diet, check out more of the recipes and information that I have on IBS and GI Health. Here is a holiday menu idea that is low fodmap and gluten-free!
I hope that you have a wonderful holiday season!