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Low-FODMAP recipe: vegetable pasta (gluten-free)

July 20th, 2021  

In summer it’s too hot to cook something elaborate, it has to be quick and best of all it should also be enjoyable served cold. We have a super simple, delicious and low-FODMAP recipe for you. It is gluten-free, vegan and absolutely sure to succeed. You can also adjust the ingredients according to taste and tolerance. 

But once again for those who don’t know: Why Low-Fodmap?

FODMAPs are short-chain carbohydrates and sugar alcohols that are naturally present in many foods. FODMAPs are basically not harmful, but are part of the daily diet of health-conscious people. However, people with sensitive guts, especially those suffering from irritable bowel syndrome, may notice certain side effects such as diarrhoea, abdominal pain and flatulence. 

The low FODMAP diet and its positive effect on IBS: Learn more.

Back to the recipe: Gluten-free Summer Vegetable Pasta

It’s best to use your favourite low-FODMAP seasonal vegetables, we chose aubergines, courgettes, peppers and tomatoes. You can mix the juices from the vegetables with a little pasta water later to make a delicious sauce. Everything is topped with fresh basil and optionally (non-vegan version) with pieces of mozzarella and parmesan. The great thing about this recipe is that you can also let it cool down and enjoy it as a pasta salad. 

Ingredients (5 servings)

  • 1 aubergine
  • 2 medium courgettes
  • 2 peppers
  • Olive oil
  • 250 g ordinary tomatoes, various sizes
  • 400 g gluten-free pasta, any shape you like
  • Small bunch of basil
  • Optional: mozzarella or topping to taste

And this is how it’s done – instructions

Preheat the oven to 220°C top heat. Cut the aubergine, courgette and peppers into small pieces and place in an ovenproof dish. Drizzle the vegetables with a little olive oil and season to taste. Add rosemary to make it taste delicious. Now put the vegetables in the oven for 20 minutes. In the meantime, halve the tomatoes and add them to the rest of the vegetables and stir well. Now let everything roast for another 20 minutes until everything is nice and soft.

Meanwhile, bring a pot with enough water to boil and add a pinch of salt. Cook the pasta according to the instructions on the packet. Be sure to keep some of the cooking water when you drain it. Return the drained pasta to the pot.

Choose your vegetables according to what you like and what is in season.

Fold the oven vegetables into the pasta and add a little of the remaining cooking water, depending on the desired consistency. Make sure you add all the liquid from the vegetables.

Now you are ready to serve: Grab your favourite bowls and arrange everything nicely. You can top your summer vegetable pasta with fresh basil or mozzarella, depending on how you like it. A little tip: You can also let everything cool down separately and use it as a delicious picnic dish, for instance. 

Pasta makes an excellent cold dish.

When we cook starchy plant fibres (such as potatoes, pulses, rice, pasta, etc.) and let them cool down again, so-called resistant starch is produced. This starch cannot be broken down by the enzymes in the small intestine and thus reaches the large intestine, where it is food for the gut bacteria there – especially our “slimming bacteria”, the bacteroidetes, are happy about this food. (1,2)

By the way, the original recipe is by Emma Hatcher and can be found on her blog shecanteatwhat. You can also find more delicious low-fodmap recipes and inspiration there.

References

(1) Vital M et al. Metagenomic Insights into the Degradation of Resistant Starch by Human Gut Microbiota. Appl Environ Microbiol. 84(23) (2018).

(2) Maier TV, et al. Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome. American Soc. Microbiology mBio 8:e01343-17 (2017).

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