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Low FODMAP Bolognese Sauce Recipe

Prep Time: 20 minutes
Cook Time: 3 hours
Total Time: 3 hours 20 minutes
Servings: 6
Calories: 766kcal

Ingredients

  • 3 tablespoons unsalted butter
  • 2 tablespoons garlic-infused olive oil
  • 1 cup finely chopped scallions
  • 1 medium stalks celery minced
  • 3 medium carrots peeled and minced
  • Kosher salt and freshly ground black pepper to taste
  • 1 whole nutmeg
  • 1 ½ pounds lean ground chuck roast meat
  • 2 cups dry red wine or dry white wine
  • 2 cups lactose-free whole milk
  • 28 ounces peeled tomatoes in juice
  • 1 pound low FODMAP gluten-free tagliatelle noodles
  • Parmigiano-Reggiano cheese to taste

Instructions

  • To begin this recipe, heat 2 tablespoons of the butter and all of the garlic-infused olive oil in a Dutch oven. Heat these ingredients over low to medium heat so they don't fully boil. When the butter is melted, add the celery, carrots, and scallions. Sauté the vegetables over low medium heat until they are very soft and easy to spear with a fork.
  • Next, break up the meat and add it to the Dutch oven. Add a little bit of salt and pepper and stir the ingredients together until the meat is no longer pink. Add a slight amount of nutmeg to taste. To do this, take a whole nutmeg and use a fine, rasp-style grater to shred a few bits of nutmeg into the Dutch oven.
  • Add the lactose-free whole milk and bring the mixture to a simmer. Stir often until the milk is mostly evaporated. Then add the wine and once again simmer and stir until the wine is mostly evaporated. Add the tomatoes into the pot and crush them with your hands so they are broken into very small pieces. Be sure to add the tomato juice that is left behind as well.
  • Stir the ingredients together and bring the sauce to a low simmer and leave it uncovered. Cook the sauce on low heat for two hours. Check in on the sauce from time to time and add a little bit of water as the recipe cooks if needed.
  • Once the two hours are almost up, prepare tagliatelle pasta al dente. After preparing the pasta, you can thicken your Bolognese sauce with a little of the starchy pasta water if needed.
  • After 2 hours have passed, taste the sauce and adjust the seasoning if needed. Once cooled, the sauce can last for up to four days in an airtight container. If serving after making it on the first night, do so immediately while the sauce is hot.

Video

Nutrition

Calories: 766kcal | Carbohydrates: 74g | Protein: 38g | Fat: 30g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 165mg | Sodium: 350mg | Potassium: 1321mg | Fiber: 6g | Sugar: 14g | Vitamin A: 5946IU | Vitamin C: 17mg | Calcium: 216mg | Iron: 6mg