This low FODMAP tomato sauce with zucchini is a flavorful and simple addition to your meals, perfect for those managing a low FODMAP diet.
Packed with fresh ingredients like zucchini and spinach, this sauce is seasoned with garlic-infused olive oil, oregano, basil, and a touch of black pepper. It’s a quick, healthy, and delicious recipe designed to accommodate sensitive digestive systems while still delivering great taste.
Whether paired with gluten-free quinoa pasta or used as a topping for chicken, this sauce is versatile and easy to prepare, making it a must-try for anyone following a low FODMAP lifestyle.
Equipment
- Medium pan
- Measuring spoons
Ingredients
- 1 1/2 cups diced tomatoes
- half medium (80 g) zucchini
- a couple of leaves (20 g) spinach
- 1/2 tbsp garlic infused olive oil
- 1/2 tsp oregano
- 1/2 tbs basil leaves
- 1/4 tbs black pepper
- A pinch of salt
Instructions
- Cut zucchini and spinach
- Add oil to the pan and cook zucchini with spinach
- Add diced tomatoes
- Cook for about 10 min until the zucchinis get soft
- Mash everything in the pan with a wooden spoon
Low FODMAP Portion
In this recipe, tomatoes and zucchini are the high FODMAP components. When following a low FODMAP diet, you can safely consume 1/2 cup (100 g) canned tomatoes and 1/3 medium (67g) zucchini at once.
This means you can eat one-third of the recipe yield at once.
Conclusion
This recipe is an excellent base for experimentation and personalization. Whether you want to adjust the seasoning or incorporate additional low FODMAP ingredients, there’s room to make this recipe truly your own. As you continue to refine it, consider keeping notes on what works best for your taste and dietary needs. Enjoy the satisfaction of creating a homemade sauce that’s both delicious and gut-friendly. Don’t forget to share it with others who may benefit from a low FODMAP diet, and savor the flavors of this healthy and comforting dish.