Low FODMAP Bolognese

Low FODMAP Bolognese

This low FODMAP bolognese is so full of flavor that you won’t even notice the onions and garlic are missing! Ground beef and pork simmer with plenty of herbs, carrots, celery, leeks, and tomatoes for a meal the whole family will love!

Low FODMAP Bolognese

I have been making this bolognese for years! I started off following The Pioneer Woman’s recipe (she is the best!) and have continued to refine it as time goes on. When I first went low FODMAP, I had no idea how I’d be able to eat good Italian food without garlic and onions. But I kept working at it and finally this low FODMAP bolognese was born!

Low FODMAP Bolognese

The BIGGEST low FODMAP game-changer for me has been leek tops. I use them in everything. When I first ventured into low FODMAP cooking it was all about green onions, and while they are great for infusing onion flavor into things like meatballs or even salsa, they just can’t bring the onion flavor into soups and roasts. Finally, I discovered leek tops, and they rock my onion-free world! Add them to broths, to roasts, to marinades, to rice, and to this low FODMAP bolognese and get an awesome onion-y flavor infusion.

Low FODMAP Bolognese

The other key player is garlic olive oil. I’ve recently discovered that I’ve been using garlic olive oil all wrong! Cooking in garlic olive oil can provide a slight garlic flavor, but the real key is using the garlic olive oil as a finishing oil. So, in this case, you want to add the garlic olive oil at the end of the cooking process, not the beginning!

Low FODMAP Bolognese

For serving, I love to have my low FODMAP bolognese over roasted spaghetti squash, but you can also serve it over gluten free pasta (this one is my favorite). My husband has been known to eat a bowl of straight just like chili, so you can do that too! Top it with some parmesan cheese, fresh parsley, and also some fresh basil and red pepper flakes, if desired. I hope you enjoy this!

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Low FODMAP Bolognese

This easy bolognese comes together quickly and then simmers away to create a complex sauce complex sauce that is good enough to eat with a spoon. 

Prep Time 10 minutes
Cook Time 2 hours
Total Time 2 hours 10 minutes
Servings 8 people

Ingredients

  • 1/4 cup olive oil
  • 2 medium carrots, shredded
  • 2 stalks celery, finely diced
  • 1 pound ground beef
  • 1 pound ground pork
  • 1.5 teaspoons coarse sea salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon Italian seasoning
  • 1/2 tablespoon dried oregano
  • 1/2 tablespoon dried basil
  • 1 tablespoon dried parsley
  • 1/4 teaspoon red pepper flakes
  • 6 ounces tomato paste
  • 1, 28 ounce can crushed tomatoes
  • 1, 28 ounce can crushed tomatoes with basil
  • 1 cup red wine, or beef broth
  • 1 cup leek tops, the dark green part of leeks (about 5 leek leaves, cut into 1-inch pieces)
  • 2 tablespoons garlic olive oil
  • chopped fresh parsley, for garnish
  • parmesan cheese, for garnish

Instructions

  1. Add olive oil to a large, heavy-bottomed pot with a lid and bring to medium heat. Add the carrots and celery and saute for 5 minutes, until browned.

  2. Add the ground beef and pork to the vegetable mixture, breaking up with a spatula or wooden spoon. Add all of the seasonings and mix well, then cook 5-7 minutes until meat is browned. Drain half of the fat from the pot. 

  3. Add the tomato paste to the meat mixture and stir until fully combined. Add the crushed tomatoes, broth, and leek tops. Stir together and let sit until mixture starts to bubble. Then, place lid on the pot and reduce heat to low. Simmer for 1-2 hours, or transfer to slow cooker and cook for 4 hours on high or 8 on low.

  4. Turn heat off and remove the leek tops, then stir in the garlic oil, and serve on top of spaghetti squash, zucchini noodles, or gluten free pasta. Garnish with fresh parsley and parmesan, if desired.

Recipe Notes

If not following low FODMAP:

Add 1 small diced red onion and 4 cloves minced garlic in with the carrots and celery.

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