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bowl of low fodmap pasta puttanesca with chickpeas

One-pot low FODMAP pasta puttanesca with chickpeas

This one-pot low FODMAP pasta is not only delicious, gut-friendly and anti-inflammatory, it's also a breeze to clean up afterwards!
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 510 kcal

Ingredients
  

  • 1/4 cup garlic-infused olive oil
  • 3-4 anchovies I used 3 large anchovies
  • pinch red pepper flakes
  • 3 Tbsp tomato paste
  • 1 can diced tomatoes (28 oz) (can also use canned whole tomatoes)
  • 1/3 cup kalamata olives diced
  • 1 Tbsp capers
  • 1/2 tsp salt you may only need about 1/4 tsp salt if your canned tomatoes have plenty of salt in them; add salt according to your preferences.
  • 2 Tbsp fresh basil chopped
  • 1 1/2 cups gluten-free pasta I used GoGo Quinoa fusilli
  • 2 cups water
  • 1 cup chickpeas, canned rinsed well
  • 1/2 tsp garlic replacer - optional I used FreeFod Garlic Replacer, which is garlic extract and certified low FODMAP by FODMAP Friendly

Instructions
 

  • Heat garlic infused olive oil over medium heat in a large saucepan. Add the anchovies and red pepper flakes to the oil and cook until the anchovies have broken down into tiny bits, about 3 minutes.
  • Stir in tomato paste and cook for 3 minutes to caramelize it.
  • Using your hands, crush the diced tomatoes in a bowl (don't drain the tomatoes!).
  • Add tomatoes, chopped olives, capers, basil and salt to the saucepan and simmer on medium heat for 5 minutes, stirring occasionally.
  • Turn the heat to high, add the water and pasta and bring to a gentle boil before turning the heat back to medium-high to simmer. Stir the pasta often to prevent it from sticking to the pot.
  • Cook the pasta until al dente, then add the chickpeas and cook for another 2 minutes.
  • Optional: Sprinkle the garlic replacer evenly over the pasta and mix in. This adds a bit more garlic flavour to the dish.

Notes

Adapted from Dishing Out Health to align with the low FODMAP diet.

Nutrition

Serving: 1gCalories: 510kcalCarbohydrates: 77gProtein: 12gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 2mgSodium: 935mgPotassium: 394mgFiber: 5gSugar: 4gVitamin A: 411IUVitamin C: 12mgCalcium: 67mgIron: 3mg
Keyword low fodmap diet, low fodmap pasta, mediterranean diet
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