Our Low FODMAP Pasta with Mussels
Our Low FODMAP Pasta with Mussels can be thrown together in the time it takes to make the pasta. Mussels, tomatoes, white wine, a pinch of red pepper flakes, sharp, salty cheese and parsley come together in a dish that is much more than a sum of its parts.
Low FODMAP Serving Size Info: Serves 3 to 6 depending on whether it is an appetizer or main dish
Ingredients:
- 3 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
- ¼ cup (16 g) chopped scallions, green parts only
- 1, 14.5- ounce (411 g) can diced tomatoes
- Pinch red pepper flakes
- Kosher salt
- Freshly ground black pepper
- 2- pounds (910 g) fresh mussels, scrubbed and debearded
- 1 cup (240 ml) dry white wine
- 12- ounces (340 g) low FODMAP gluten-free linguine or spaghetti
- 2- ounces (55 g) freshly grated Pecorino Romano or Parmigiano Reggiano cheese
- ¼ cup (8 g) chopped flat-leaf parsley
Preparation:
-
Start to bring a large pot of salted water to a boil.
-
Heat a large skillet over low-medium heat and sauté scallion greens for a minute or two until softened, then add tomatoes, red pepper flakes, and season with salt and pepper. Bring to a simmer, covered, and cook for 5 minutes. Add the mussels and wine, bring to a simmer, cover, and cook until mussels open, about 3 minutes.
-
Meanwhile, add the pasta to the boiling water in the large pot and cook until just shy of al dente, making sure to reserve some of the starchy pasta water.
-
Once the mussels are open, remove them to a warm bowl (use tongs to make this easy). Add drained pasta to skillet over low heat and begin to toss around in the sauce. Add a little pasta water, cheese and parsley, tossing all the while, until pasta is coated. Add mussels back to pan and toss to combine everything well. Serve immediately. Don’t forget to set out an empty bowl to receive discarded shells, as diners dig into to you super simple, but incredibly delicious Low FODMAP Pasta with Mussels.
Notes:
Tips
Shop around for your seafood. Mussels can be very dirty, gritty and need a lot of prep, or they can be quite clean and require no extra effort on your part. We are partial to the latter!
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.
- 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.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.
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.