I love a spaghetti bolognese, but due to a Low FODMAP diet, I can’t have the traditional one that I used to make, with lots of onion, peas and tinned tomatoes. This time I adjusted it to be Low FODMAP, for example by replacing onion with green leaves of a leek in this Bolognese in a tomato and carrot sauce.
And using blended carrots in this bolognese in a tomato and carrot sauce was a genius idea! You can taste the carrots a little bit, but they don’t overwhelm the more important tomatoes. And, if you are planning on serving this Bolognese in a tomato and carrot sauce to a fussy eater (i.e. my daughter), then you will be happy to they are eating more veg, without even knowing it!
Using a lean minced pork here had nothing to do with Low FODMAP eating, just a personal preference for the time, but if you wish, you can use other favourite lean mince meat.
This Bolognese in a tomato and carrot sauce can be treated as a base to many varietes of sauces. You can change the mince meat you use to a chicken or turkey mince or a more traditional beef mince.
You can also add your favourite Low FODMAP vegetables, like:
- aubergine (diced and fried)
- celeriac (diced small and fried with meat)
- fresh chilli (but you have to be careful here, because for some people fresh chilli can cause symptoms)
- oyster mushroom and more!
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for 4 servings of a bolognese in a tomato and carrot sauce:
450 g lean minced pork
333 g raw carrots
100 g green leaves from a leek only
320 g chopped, tinned tomatoes
3 tbsp. fresh basil
salt, pepper to taste
Instructions for 4 servings of a bolognese in a tomato and carrot sauce:
Wash and peel the carrots, if the skin is nice, then don’t even peel them, as they will be blended afterwards.
Chop the carrots and place them in a pot with water, just enough to cover them. Simmer until they are soft.
In the meantime, start preparing the mince. Put the mince in a non stick pan, with no oil. Fry until the mince is cooked. Then add the finely chopped leek green leaves. Fry together until the leeks are soft.
When the carrots are soft and some of the liquid has evaporated, add the 320 g of chopped tomatoes to the pot with carrots. Simmer carrots and tomatoes for a few minutes more and blend with a hand blender.
Add blended sauce to the mince and leek mix. Simmer together for about 15-20 minutes. Add some chopped fresh basil to the sauce.
Serve with a gluten free, Low FODMAP pasta and topped with more fresh basil.
For Polish version of this recipe, go here: http://przepisylowfodmap.eu/bolognese-w-sosie-pomidorowym-z-marchewka
Nutritional Facts for 1 serving:
14.4 g Carbohydrates
26.8 g Protein
5.1 g Fat
For more low FODMAP recipes for dinners, please visit here: Dinner ideas