Big Al’s Big Bolognese- Low FODMAP style
I wasn’t sure if it could be done, but I did it. Onion and garlic free bolognese that tastes pretty darn good. My boyfriend loved it and even my non-Low FODMAP housemate loved it! Don’t be shy in this recipe, use any italian style herbs and make sure this is well seasoned! You’ll love it, so cook a little extra for lunch the next day.
Ingredients
Gluten free spaghetti
A good drizzle of garlic oil
A good drizzle of olive oil
1/2 a large chilli, finely chopped
4 basil stalks, finely chopped
1/2 tsp dried rosmary
1/2 tsp dried oregano
1/2 tsp dried parsley
1/2 tsp dried thyme
Minced beef (I just put in enough for about 3 people)
2 carrots, diced into small cubes
1/2 zucchini, grated
1/2 cup red wine
2 tins of crushed tomatoes
1 tsp sugar
Salt and pepper to taste
A big handful of fresh basil
Parmesan to serve
Method
In a large saucepan heat a large glug of both garlic and olive oil and lightly fry the chilli and basil stalks. I use chilli and basil stalks as my base in a lot of my pasta recipes; if you start off with some good base flavours and build up you can barely notice the lack of garlic and onion so try this next time your cooking a pasta sauce! When the chili and basil are soft add the mince with a good pinch of salt and pepper, breaking apart and browning slightly.
While the meat is browning add the dried herbs. You don’t have to cook this thoroughly as the mince will cook through while simmering in the sauce. Add the carrots and zucchini and stir. Make sure you have cut the carrots fairly finely as you don’t want hard carrots in your sauce.
After a couple of minutes pour in the red wine and let it simmer until it’s almost reduced, then add the tomatoes. Bring to the boil and then reduce to a simmer. If it’s looking very saucy let the mixture simmer with the lid off. However, if it looks like a perfect sauce to meat ratio put on a lid and let it do its thing. It’s best if you leave this sit for about 20 minutes so put your pasta on the boil around this point.
After it’s been simmering for around 20 minutes lift the lid and check the seasoning. Add the sugar and more salt and pepper. You want to cook this until the carrots are soft and the sauce tastes good. If you feel it needs more herbs just add them in and don’t be afraid to keep adding salt. When the pasta and the sauce is ready take off the heat and stir through a couple of big handfuls of fresh basil leaves. Serve with parmesan cheese and extra basil.
