Our Low FODMAP Pasta Primavera is made in one pan and features low FODMAP, gluten-free penne, loads of arugula and spinach, chives, asparagus, peas, fresh herbs and Parmesan all in low FODMAP portions.
Heat the oil over medium heat in a large straight-sided skillet until shimmering (we used a pan 14-inch/35.5 cm wide and 3-inches/7.5 cm deep); you will need a cover for later. Add chives or scallion greens and sauté until soft, but not browned. Add the water, a large pinch of salt and the pasta, stir well, cover and bring to a boil. After 4 minutes add the asparagus and cook for about 30 seconds, then stir the arugula and spinach into the pasta and water. Re-cover the pot. Keep boiling until pasta is a little firmer than al dente. Do not let the water completely evaporate; the dish should look juicy. Stir in the peas and allow to cook for about 30 seconds, just to heat through.
Variations:
• You can add 4-ounces (115 g) prosciutto, torn into pieces, stirred in with the peas
• Add ¼ cup torn fresh basil leaves instead of dill and tarragon
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
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.