This is one of my favourite recipes: my spaghetti sauce, loosely inspired by my mother’s famous version. I tried to recreate its flavour as faithfully as possible in this vegetarian and low FODMAP adaptation. It’s a great option that our dietitians often recommend for those with sensitive digestive systems. It can also be made with meat, depending on your preferences. Serve with rice or quinoa pasta, along with our tempeh Caesar salad, for a fully low FODMAP-friendly meal.
Preparation
20
min
Cooking
40
min
Servings
6
Nutrition Facts (per serving)
Calories
240
Fat
11
Carbohydrates
20
Fibre
4
Protein
14
Sodium
400
Ingredients
- 1 block of 454 g (1 lb) extra-firm tofu, crumbled (or ½ lb (225 g) raw ground turkey)
- 15 ml (1 tbsp) olive oil
- 15 ml (1 tbsp) tamari
- 15 ml (1 tbsp) garlic-infused oil (or vegetable oil)
- 2 large carrots, diced
- 1 large red bell pepper, finely chopped
- 796 ml (1 can) diced tomatoes (no onion or garlic)
- 1 jar (480 ml) tomato purée (no onion or garlic)
- 15 ml (1 tbsp) balsamic vinegar
- 15 ml (1 tbsp) maple syrup (or sweetener of choice)
- 5 ml (1 tsp) dried oregano
- 5 ml (1 tsp) basil Dried
- 2.5 ml (1 tsp) chili powder
- 2.5 ml (½ tsp) ground cumin
- Salt and pepper, to taste
Topping (optional)
- Dried chili flakes (for those who like it spicy!)
- Parmesan cheese
Preparation
- Drain and press the tofu to remove excess water. In a non-stick skillet, heat a drizzle of oil over medium-high heat.
- Add the crumbled tofu (or ground meat) and cook until golden and crispy*.
- Add the tamari, stir well to coat, and let lightly caramelize. Set aside.
- In a large pot, heat the garlic-infused oil over medium heat.
- Add the carrots and red bell pepper. Cook for 3 to 4 minutes, stirring.
- Add the diced tomatoes and tomato purée.
- Stir in the balsamic vinegar, maple syrup, oregano, basil, chili powder, and cumin. Season with pepper and salt.
- Simmer uncovered over low heat for 30 minutes, stirring occasionally.
- Add the crumbled tofu, stir, and simmer uncovered for another 5 to 10 minutes.
Serve with rice or quinoa pasta.
Notes
Keeps for 5 days in an airtight container in the refrigerator. Freezes well for 3 months.
*For a quicker (though slightly less flavourful) version, you can add the tofu directly to the sauce without browning it first.
