Dr. Rachel’s Best Low-FODMAP Spaghetti/ Low-FODMAP Marinara Sauce; Gluten-free, Vegan
August 27, 2017
This is the absolute best low-FODMAP spaghetti sauce/low-FODMAP marinara sauce. Its rich, luxurious and tangy, with a touch of sweetness and notes of red wine. This low-FODMAP marinara sauce is packed with vegetables, making it super healthy as well as filling.
Low-FODMAP marinara/spaghetti sauce goes with everything! Use it to top low-FODMAP Italian Meatballs or to build low-FODMAP Lasagna and low-FODMAP Chicken Parmesan. It even tastes great dunked with low-FODMAP bread or slathered on a low-FODMAP baked potato.
I love this easy, all-natural low-FODMAP spaghetti/marinara sauce, because it feels so much better making it from scratch than just buying it off-the-shelf. Plus my family and I are comforted knowing there is no hidden onion or garlic, and we can select all organic ingredients. Using my low-FODMAP Happy Spices Italian Seasoning means it is super easy to prep.
Try this low-FODMAP marinara with spaghetti squash for a low-carb low-FODMAP option too (See notes below for hints on preparation).
Browse my blog for over 300 more free low-FODMAP recipes.
Be healthy and happy,
Rachel Pauls, MD
Rachel’s Best Low-FODMAP Spaghetti sauce; Gluten-free, Vegan
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients. However, due to more than one serving of vegetables per person in this recipe, test for your personal tolerance.
Serves 8-10, serving size 4 ounces
Yield about 32-36 ounces
Prep 10 m
Cook 45 m
- 1 TB garlic infused oil
- 1 TB onion infused oil
- for tips on shopping for infused oils, see my low-FODMAP recipe swap blog
- 1/2 cup chopped fresh basil leaves
- ½ cup finely chopped carrots
- 2 tablespoons finely diced celery (optional, adds a nice texture)
- ½ cup diced zucchini
- 1 (15 ounce) can tomato sauce (no added spices)
- 1 (15 ounce) can diced tomatoes
- ½ can (3 ounce) tomato paste
- 3/4 cup Merlot or other red wine
- 2 teaspoons salt
- 2 teaspoons fresh or dried oregano or low-FODMAP Happy Spices Italian Seasoning
- 1/4 cup white sugar (use less for a less sweet sauce)
- Heat olive oils in a large saucepan over medium-low heat, and cook and stir the celery, and carrot until translucent but not browned, 6 to 7 minutes
- Stir in the zucchini and basil, and cook and stir until the basil is wilted and the veggies are cooked through and have given up their juices, about 10 minutes
- Pour in the diced tomatoes and bring the mixture to a boil, stirring often
- Pour in the tomato sauce and bring to a simmer
- Let the sauce simmer until slightly thickened and bubbling, stirring occasionally, about 15 minutes
- Stir the tomato paste into the sauce, and fill the empty tomato paste can with Merlot wine, stirring to dissolve any remaining tomato paste in the can
- Pour the Merlot wine into the sauce, and stir well to combine
- Bring the sauce back to a simmer, and stir in the salt, pepper, dried oregano or Happy Spices Italian Seasoning, and sugar
- Let the sauce simmer until the seasonings are blended and the sauce is heated through, about 3 more minutes
- May be refrigerated in jar(s) for up to 1 month
- Serve over low-FODMAP/gluten-free pasta (I like Ronzoni brand: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides) or use a low-FODMAP spaghetti squash!
Hint: To make a low-FODMAP spaghetti squash, wash your squash, then cut it in half and scoop out the seeds. Rub outside and inside with olive oil and place face down on a lined baking sheet. Bake at 400 F for about 45 minutes depending on its size (squash inside should be tender). Fluff the squash strands to create ‘noodle’ effect and serve topped with low-FODMAP marinara