San Remo pulse pasta* or Edamame Bean Pasta or wholegrain pasta
450g Organic firm tofu* (i.e. Nature’s Kitchen or Macro Organic)
FODMAPPED pasta sauce range* OR Barilla or Mutti (I used Mutti basil tomato)
Zucchini noodles (250g or 3-4 medium)
1.5x cups cherry tomatoes (250g punnet)
Handful of whole brussel sprouts (thinly sliced) (note: not FODMAP friendly, use green beans instead)
Two heaped handfuls of fresh spinach leaves
Herbs and spices (paprika, basil, garlic*, cracked pepper, Italian herbs)
Extra virgin olive oil (1 tbsp.)
* Note those following a low FODMAP diet, consume only <1/2 cup cooked pulse pasta or any gluten free pasta
* Only firm tofu is considered lowest in FODMAPS
* Use only the FODMAPPED pasta sauce if following the low FODMAP diet
* Garlic is not FODMAP friendly unless you choose to use Cobram Estate Garlic Infused Oil
Prepare boiling water for the pasta
Prepare vegetable ingredients - spiralise zucchini yourself or purchase steam fresh packs from your local supermarket. Slice Brussel sprouts sideways or if following a low FODMAP diet, slice two handfuls of green beans. Keep cherry tomatoes whole or slice in half.
Saute brussel sprouts/beans in a pan with 1/2 tsp. paprika, 1/2 tsp. basil and 1 tsp. of minced garlic* (or garlic infused oil) and 1 tsp. olive oil - cook for 2-3-minutes, then add the cherry tomatoes, zucchini noodles and another 1-2 tsp. of olive oil and cook for a further 2-3-minutes.
Meanwhile, once the water for the pasta has boiled, add the desired pasta into the water and follow each packet’s instructions or until al dente (cooked to be firm and bite). Note: bean pasta’s cook faster
Drain the pasta and add into the pan of sautéed vegetables - mix through the sauce and spinach leaves until all combined
Add cracked pepper and any desired herbs and spices for extra flavour
Plant based protein and fibre - vegetarian friendly!
Rich in colourful antioxidants
Fodmap friendly (be sure to follow the notes* within the recipe ingredients/instructions)
Friendly for the gut micro-biome!