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Vegetarian Low Fodmap Pasta Recipe

I am excited to share this new variation for a low-fodmap pasta recipe! For an end-of-year holiday celebration, my friends with the Recipe Redux, a group of healthy 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 were also encouraged to add a little twist to the recipe.

I am excited to share all the creative recipes that we made!

Inspiration for Low Fodmap Pasta Recipe

This week, I got a new cookbook called The Low-Fodmap Diet: Step by Step by Kate Scarlata and De’de’ Wilson. I found my recipe page by combining 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 beautiful. I was inspired!

You may be wondering, what does low-FODMAP mean? FODMAP is an acronym for fermentable oligo, di, mono, and polyols. There are five different types of carbohydrates found in foods that may increase the symptoms for some people with IBS (irritable bowel syndrome). Once people understand 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 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 idea might be a low-fat pesto, which can be made by skipping higher-fat nuts or using smaller portions. You can try small servings of pumpkin seeds and pecans instead. Parmesan cheese is low-fat, but you can also skip the cheese if you like. Instead of garlic cloves, try using garlic-infused oil instead.

You can also make a cream sauce and use a small amount. To make a plant-based cream sauce, ensure your plant milk is low fodmap.

My recipe variation 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 gluten-free grains are low fodmap, so looking for grains that do not contain fodmap when buying pasta is essential. Rice, quinoa, and corn are safe options. Gluten-free buckwheat pasta makes an excellent option for Asian noodle bowls, but rice noodles would be delicious, too!

Other Low Fodmap Pasta Recipe Ideas

If you are looking for additional low-fodmap recipe ideas, here are a couple of good suggestions. I also like to make my recipes plant-based.

Casa de Sante has great ingredients for low-fat pasta and provides excellent recipe inspiration.

Low Fodmap Pasta Primavera

I love to make pasta primavera by sauteing some of my favorite low-fat vegetables, such as carrots, red bell pepper, broccoli, zucchini, and green onions. I season my vegetables with salt, pepper, thyme, and red pepper flakes. I add a little grated Parmesan cheese to the finished recipe! It is easy to make, and you can use the vegetables you have on hand and love! I skip a sauce and add the seasoned vegetables with my low-fat pasta noodles!

Farfalle with Parsley, Roasted Peppers and Tofu
Beautiful, delicious, and healthy! You can’t go wrong with this Farfalle with Parsley, Roasted Peppers, Tofu

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 to roast red and green peppers instead of jarred roasted red peppers to make this pasta dish even more colorful. I roasted these peppers in the same pan where I seared the tofu, which gave the dish an additional protein boost. I also sprinkled Parmesan cheese on the top of the pasta, but you can leave it off for a vegan version. I love 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

One large bunch of 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

Kosher salt

Coarsely ground black pepper

1/2 cup Parmesan cheese

Seasoned Lemon Tofu

One box of extra firm tofu

Juice from one lemon

One tablespoon of 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 into 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 the oven to 425 degrees. Place the tofu on a non-stick cookie sheet with the marinade and bake for about 15 minutes until it 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 them with tofu (see above). Roast for about 10-15 minutes at 425 degrees. Remove the peppers and tofu from the oven.

Chop up parsley and measure 3/4 cup.

In a large pot, bring 5 quarts of water to a boil. Add pasta and boil, stirring often. Cook pasta until al dente. Drain. Add olive oil, chopped parsley, and peppers in a serving bowl. Toss lightly—season with salt and pepper to taste. Add tofu to the top. Sprinkle with Parmesan cheese.

Add an arugula salad with olive oil and lemon dressing to complete your holiday meal. For a delicious low fodmap holiday dessert, try these Raspberry Bars.

Farfalle with Parsley, Roasted Peppers and Tofu

This recipe adaptation has added tofu and seasonings from Kate Scarlata and Dee Dee Wilson's original recipe.

Course: Dinner, Holiday, main dish
Cuisine: American, Italian
Keyword: gluten-free pasta recipe, low fodmap pasta recipe, low fodmap vegetarian recipe, vegan recipe, vegetarian pasta recipe
Servings: 6 people
Ingredients
  • 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
Seasoned Lemon Tofu
  • 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
Instructions
To Make Tofu
  1. 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.

To Make Pasta
  1. 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.

  2.  

    Chop up parsley and measure 3/4 cup.

  3. 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 significant part is that friends and family will eat it right along with you!

If you have IBS, this book is a great way to learn about the low-FODMAP diet. To begin this process, it is recommended that you work with a registered dietitian nutritionist. You can even use regular pasta if you don’t need gluten-free or low-FODMAP guidelines. I hope that you love this recipe and give it a try!

In addition, I think it is a beautiful holiday dish 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 with 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!

In addition, if you want more information on the low fodmap diet, check out my recipes and information 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! If you are looking for some support during the holiday season eating healthy, you might enjoy being part of our online community!

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Book Review and Recipe Twist
I love this new book by Kate Scarlata and De’de’ Wilson!
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