Looking for a quick plant-based meal? Love pasta? We have a flavor-packed meal for you – our Low FODMAP Pasta With Sun-Dried Tomatoes, Chickpeas & Artichokes. Did some of these ingredients make you wonder? Read on…
Sun-Dried Tomatoes, Chickpeas, Artichokes & FODMAPs
We are thinking that your head might be spinning right now, and you are thinking sun-dried tomatoes? Chickpeas? Artichokes? In a low FODMAP recipe?
Take a deep breath! Let us show you, step-by-step, how this recipe is low FODMAP.
Sun-Dried Tomatoes & FODMAPs
Monash University has lab tested sun-dried tomatoes and they are low FODMAP in servings of 8 g. While this is a small amount, they go a long way! Acquaint yourself with them by making our Low FODMAP Sun-Dried Tomato Pesto.
Chickpeas & FODMAPs
Chickpeas can vary in FODMAP content depending on whether you are cooking from scratch, using canned, or using canned that have been drained. You want to use canned and drain them well to be able to have a larger serving size. This is because the Oligosaccharides are water soluble and can partially be drained away.
Monash University has declared drained, canned chickpeas to be low FODMAP in ¼ cup (42 g) servings.
Artichokes & FODMAPs
Monash University has lab tested all kinds of artichokes for FODMAP content. We want canned and drained for this recipe. Monash has tested canned artichoke hearts and they have shown a low FODMAP serving at ½ cup (75 g) portions in one test, and ⅓ cup (50g) in subsequent tests.No need to do without.
Check out our recipe for Spinach Artichoke Dip, too.
Portions Count
As with all low FODMAP recipes it is important to pay attention to serving sizes. If you take too large of a portion, you will be in Moderate or even High FODMAP territory. Of course, your individual tolerance is what is important. Start with our recommended serving sizes and adjust up as it works for you.
How To Make Our Pasta Dish
Cook your pasta in a large pot of salted water. When you drain it, make sure to reserve some pasta water.
Get out a large skillet and heat your Garlic-Infused Oil then simply add the artichokes, fresh tomato, chickpeas, sun-dried tomatoes and pine nuts and sauté for a couple of minutes or until heated through.
Then add your pasta to the pan, toss around, add your cheese and basil and dinner is served!
Want more quick and easy dinners? Check out our article, Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Low FODMAP Recipes for Busy Nights.
Low FODMAP Pasta With Sun-Dried Tomatoes, Chickpeas & Artichokes
Looking for a quick plant-based meal? Love pasta? We have a flavor-packed meal for you – our Low FODMAP Pasta With Sun-Dried Tomatoes, Chickpeas & Artichokes. Did some of these ingredients make you wonder? Read on…
Ingredients:
- 8- ounces (225 g) low FODMAP spaghetti, such as rice-based pasta
- 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
- 3/4 cup (113 g) canned, drained water-packed artichokes, quartered
- 1 medium beefsteak tomato, cored and chopped, including any juice
- 1/3 cup (56 g) canned, drained chickpeas
- ½- ounce (15 g) moist, pliable sun-dried tomatoes, chopped
- 2 tablespoons raw or lightly toasted pine nuts
- ½ cup (50 g) grated Parmesan, plus extra
- Kosher salt
- Freshly ground black pepper
- Fresh basil
Preparation:
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Cook pasta in a large pot of salted water. Drain, reserving ½ cup (120 ml) pasta cooking water.
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Heat oil in a large sauté pan over medium heat. Add artichokes, fresh tomato, chickpeas, sun-dried tomatoes and pine nuts and sauté for a couple of minutes or until heated through. Adjust heat to low, Add the drained pasta and begin to toss around to incorporate. Add ½ cup (50 g) cheese, tossing all the while, adding reserved pasta water as needed to help create a light sauce. Taste and season with salt and pepper. Toss in a handful of fresh basil leaves and serve immediately.
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You can offer extra cheese at the table if you like. And have a peppermill handy. Lots of freshly ground black pepper really perks this dish up.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
Chickpeas: Both Monash University and FODMAP Friendly have lab tested chickpeas. Monash says that drained, canned chickpeas are low FODMAP at ¼ cup or 42 g; this is what we base our recipes upon. FODMAP Friendly gives them a “Fail” at ½ cup (75 g), but the problem here is that we do not know whether they were cooked from dry or are canned, or canned drained.
Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Great recipe! I got four servings out of this for myself. Very tasty.
Nice! Of course if you try to serve fewer, then FODMAP load can go up, but you went the other way! Thank you for letting us know.
This was easy to make and delicious! Bravo!
So glad you enjoyed it. It is one of those noodly, satisfying dishes that is packed with nutrition, color and texture.
I’m kinda stunned this is only a 2 serve recipe? Is this correct? Seams like it should be a 4 person serve? Making calorie intake for just one serve massive 910cal. My maintenance calories are 2200p/day as it is, that’s almost half my daily calories in this meal.
The servings are largely based on FODMAP load. Feel free to eat more and to your tolerances.