Low FODMAP Tomato Pasta Sauce

May 13, 2022

Finding a yummy pasta sauce can be a pain if you can't eat garlic and onion! My partner is intolerant and so I have been working on making the best homemade low FODMAP pasta sauce I can! I think I have truly mastered it now, it is tastier than any sauce I've made that HAD garlic and onion! :D

Pictured above are the more typical ingredients for a low FODMAP pasta sauce however, my secret weapon to make this sauce stand out from the rest is...

Ginger and Chilli!

I'm gonna be honest...I put ginger and chilli in every recipe that I cook for my partner! Where most recipes start with the classic garlic and onion, for us its ginger and chilli. The only thing that differs is what colour and how much chilli I use!

For this recipe, just one single green one is enough, it doesn't make it spicy it just gives it a little tingle that I believe adds to the flavour. If I were cooking a curry or something I wanted to be spicy I'd be throwing in a heap of red ones.

Enjoy this sauce with your favourite gluten free pasta, make a Low FODMAP Tomato, Basil, Olive and Bocconcini Pasta Bake, or make a huge batch of it and store in the freezer for future use!

Of course the garlic infused olive oil is a life saver too, I wish I could buy it by the barrel!

Dietary Requirements:

This recipe is entirely Low FODMAP at a bit over half a cup, anything higher and it may trigger symptoms to those with Fructose intolerance.
It is suitable for those with a lactose intolerance, and who are gluten free.
And those following a pescatarian, vegetarian and vegan diet can cook with this amazing pasta sauce!

Low FODMAP Tomato Pasta Sauce

Prep Time: 5 mins

Cooking Time: 10 mins

Serves: 4

This recipe is a life saver for those who can’t have garlic or onion, but still love pasta. You can also double or triple the recipe and store it in the freezer for future use!

Ingredients

2 cans of tomatoes (either crushed or whole peeled, or one of each)
2 sprigs of spring onion, green tops only finely chopped
2 tsp of raw sugar
3-4cm of ginger, grated
1 green chilli, finely chopped
a handful of fresh basil, finely chopped
a handful of fresh parsley, finely chopped
1 tsp of dried oregano (or fresh if you can!)
1/4 cup of low FODMAP certified garlic infused olive oil
1/2 teaspoon each of salt and pepper

Method

Step 1:
In a medium saucepan over medium heat, add the olive oil. Once it has warmed up, add the spring onion, ginger, and chilli, stirring until fragrant.

Step 2:
Add the canned tomatoes, sugar, basil, parsley, oregano, salt and pepper. Stir together and bring to a boil.

Step 3:
Simmer for 10 minutes, stirring occasionally and if using whole peeled tomatoes, squish them. Enjoy with your favourite gluten free pasta!