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Low FODMAP Pasta with Tuna & Sun Dried Tomatoes

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Have Canned Tuna? You’ve Got Dinner!

There is so much more to this recipe for Pasta with Tuna & Sun Dried Tomatoes than the sun dried tomatoes but I wanted to focus on them in a recipe.

Why?

Because you might not be aware of the fact that you can have sun dried tomatoes, even while following the Elimination phase of the low FODMAP diet.

overhead image of Low FODMAP Pasta with Tuna & Sun Dried Tomatoes in white bowl on red plate

Use That App!

As you know we think that everyone that is following the low FODMAP diet should be using the Monash University Low FODMAP Diet Smartphone App both for its accuracy of information as well as its ease of use.

When you click on Vegetables and scroll down to the bottom you will come to a Processed Vegetables section in which you will find Sundried Tomatoes!

They are not listed next to fresh tomatoes further up in the app (cherry, common and Roma), so you might not have discovered them yet! I swear, every time I use the app I find new things to read about and realize new things that I can eat and cook with.

Low FODMAP Pasta with Tuna & Sun Dried Tomatoes with extra Parmesan cheese in a white bowl

Sun Dried Tomatoes & FODMAPs

So, it turns out that 3 slices of dried tomatoes, equaling 8 grams (about ¼ ounce) are a low FODMAP Green Light serving.

This recipe for Pasta with Tuna & Sun Dried Tomatoes contains a total of ¾ ounce (20 g), so the 6 proposed servings of the finished dish is well within low FODMAP guidelines, even taking into consideration the other ingredients in the dish, such as the pasta, scallion greens and Parmesan cheese.

Quick To Make with Canned Tuna

The other two big reasons I developed this dish were to show you how you can make a hearty, delicious low FODMAP dinner using pantry ingredients like pasta and canned tuna and that a great dinner can get on the table in the time it takes to boil water and cook pasta.

I highly recommend that you read our article, All About Canned Tuna, in which you will learn a ton about how to read labels and buy the best canned tuna possible. Hint: just because it says water-packed, doesn’t mean it is! I show you how to detect hidden FODMAPs!

And just how quick is this recipe to make? Well, put that big pot of salted water to boil and by the time you finish cooking the pasta, the sauce will be done and you can call folks to the table.

overhead image of Low FODMAP Pasta with Tuna & Sun Dried Tomatoes in white bowl on red plate
4.41 from 5 votes

Low FODMAP Pasta with Tuna & Sun Dried Tomatoes

Our Low FODMAP Pasta with Tuna & Sun Dried Tomatoes can be made in the time it takes to boil the water and cook your pasta! If you have canned tuna on hand on your low FODMAP pantry.

Makes: 6 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Author: Dédé Wilson

Ingredients:

  • 12 ounces (340 g) low FODMAP gluten-free pasta, such as farfalle, rigatoni, fusilli
  • 2 tablespoons Garlic-Infused Oil, made with olive oil
  • 1/3 cup (24 g) finely chopped scallions, green parts only
  • 3/4 ounce (20 g) oil-packed sun dried tomatoes, drained and finely chopped (to measure about ⅓ cup)
  • 2 medium tomatoes, cored and halved crosswise
  • 2, (142 g) cans oil or water packed tuna, light or white, drained well
  • 1 tablespoon red wine vinegar
  • Pinch of red pepper flakes
  • 1/3 cup (12 g) finely chopped fresh flat-leaf parsley
  • 1 1/2 ounces (40 g) Parmesan cheese, shredded
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Bring a large pot of salted water to a boil. Meanwhile, heat a large skillet over medium heat and add the scallion greens and sun dried tomatoes and sauté for a minute then add the fresh tomatoes, tuna, vinegar and the red pepper flakes. Sauté around for a couple of minutes and keep warm as you finish the dish.
  2. Cook the pasta till al dente. Remove ¼ cup (60 ml) of the starchy pasta water and reserve. Do not overcook the pasta as it will be going in the skillet to cook as well.
  3. Drain pasta well, then add the pasta to the skillet, now over low-medium heat, and toss well with the sauce. By eye add about half of the parsley and the Parmesan and keep tossing until cheese is melted - this will happen in less than a minute. Add reserved pasta water if, and only if, the sauce needs some liquid. Some tomatoes will be very juicy and you might not need the water. Taste the sauce and season with salt and pepper as desired. Divide the pasta in warm bowls and garnish with remaining parsley and Parmesan.

Tips

  • You can pick and choose the shape pasta you like for this dish. Just use one that has lots of twists, turns, ridges, nooks and crannies to catch the sauce.
Course: lunch & dinner
Cuisine: American & Italian

Nutrition

Calories: 355kcal | Carbohydrates: 45g | Protein: 24g | Fat: 10g | Saturated Fat: 1g | Sodium: 64mg | Potassium: 153mg | Fiber: 3g | Sugar: 1g | Vitamin A: 385IU | Vitamin C: 9.2mg | Calcium: 4mg | Iron: 0.2mg

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.

Make sure to check out our article, All About Canned Tuna18 Ways to Use Canned Tuna as well as other salad recipes – such as these 


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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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