Today I’m sharing my favourite low FODMAP pasta sauce. This really is a mid-week marvel; something you can knock up in ten minutes if you have to – but I like to let the sauce reduce for a good twenty minutes at least, to let all of the flavours really come through.
It doesn’t need much introduction … it’s a tomato pasta sauce with butterbeans, kale and anchovy – if you don’t like anchovies of course you can leave them out, or swap in with some quality pancetta. For those who can’t tolerate the GOS found in the butterbeans, you can leave these out – for me they add more texture than they do flavour. This sauce would be delicious with onion (which I can’t eat, but please do add at the start if you can), and garlic too, which I added here via infused oil, of course.
you will need (makes 2-3 portions)
a good lug of garlic oil
3 x bay leaves
1 x tin of anchovies in olive oil (if you tolerate garlic, buy the ones in herbs and garlic for a bit of extra flavour)
1 x can of butterbeans
3 x big handfuls of kale
1 x tin of chopped tomatoes
a good quality parmesan cheese
… and pasta of course – be it gluten free, wholegrain, or the delicious regular kind that I now feel blessed to be eating again. While we’re on the topic, I found a VERY delicious gluten free pasta last month – my favourite yet. You can buy it from some supermarkets in the UK, or from Dove’s Farm directly. Don’t be put off if you don’t like wholegrain pasta, I don’t either. I can vouch that this silky, brown rice fusilli doesn’t taste grainy, or dull. I’d actually opt for it over the regular kind, in many instances – like when paired with this sauce.
Heat the garlic oil in a pan. If you laugh in the face of fructans, you can add garlic and onion here and fry until soft and golden. I can tolerate garlic, and not onions (more on the science behind this soon) – so I just grated a clove into some regular olive oil. Roughly crush the bay leaves in your hand and add to the pan, stirring constantly.
Chop the anchovies really roughly (they’re just going to melt away into the sauce) and add to the pan. Fry lightly for a couple of minutes. Add the chopped tomatoes, along with the drained butterbeans and stir through. If you have some to hand, you can add some chicken stock here, to add a bit more depth to the sauce.
Stir well and turn down to a low heat. Simmer for around 15 minutes, until the sauce reduces and thickens slightly. Put your pasta on to boil. At this point you can add the kale, stirring through until it goes limp. Season the sauce well, once it has thickened to your liking.
Once your pasta is cooked, drain all but a tablespoon of water from the pan, then coat the pasta with a good olive oil and stir through. Add half the sauce to the pasta (if you’re serving just yourself) and coat with lashings of parmesan cheese.
If you manage to keep hold of it, the remaining portion(s) make a very tasty lunchbox treat, which you can add to pasta again, giant couscous, extra helpings of kale… it’s pretty versatile. Tasty, too.