Low-FODMAP Bolognese

Garlic-Free and Onion-Free Bolognese

While many bolognese recipes will feature garlic and onion, those of us with sensitive tummies have to avoid it. My low-FODMAP bolognese recipe omits these ingredients but still packs a lot of flavor.

When to Cook Low-FODMAP Bolognese?

This is truly a “Sunday night dinner” dish; it requires care, craft, and attention. Flavors develop better with time (and I daresay, it tastes EVEN better the next day). It is a hearty and comforting dish to share with your loved ones, and a perfect book end to cap off the weekend while preparing for the week ahead.

This dish inspires time with family, the telling of stories, and the definite feeling that yes, you are home.

Make this low-FODMAP bolognese when you’re ready for some comfort food – that’s doubly comforting because it can be eaten without tummy trouble.

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Adjust Servings
3pounds ground beef
4ounces pancetta
3 carrots
1 celery stalk
1cup dry white wine (such as pinot grigio)
cup tomato paste
1 bay leaf
¼teaspoon nutmeg
2cups chicken stock
1cup whole milk (lactose-free, if necessary)
1 (16oz)package pasta (gluten-free, if necessary)
½cup parmesan
parsley, to garnish



Dice 3 carrots and 1 celery stalk

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Sear ground beef in batches

Separate 3 lbs ground beef into rough 'meatballs' and sear in batches for 6-8 minutes on medium-high heat in a dutch oven or heavy bottomed pot.
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Fry pancetta, then soften carrots and celery

Remove seared ground beef from dutch oven and fry 4 oz pancetta until some of the fat renders out, 6-8 minutes on medium heat.
Add carrots and celery in with your pancetta. Stir so they get coated in tasty pancetta fat and cook until soft. Season with salt and pepper to taste.
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Deglaze pan and add in ground beef

Add 1 cup of dry white wine and deglaze the pan, scraping up as much fond (browned bits) as possible.
Reduce heat to medium-low and add your ground beef, smashing it into pieces. Cook for 12-15 minutes as the wine evaporates.
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Add tomato paste, bay leaf, and nutmeg

Add ⅓ cup tomato paste, 1 bay leaf, and ¼ teaspoon nutmeg, and then cook for 5 minutes.
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Add stock and milk, then simmer for 2½ hours

After adding 2 cups stock and 1 cup whole milk, simmer on low heat for 2½ hours.
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Cook pasta according to directions, but save some pasta water

When nearing the end of the simmer time, cook pasta according to directions on package. Reserve approximately 1 cup of pasta water before draining.
Check on the bolognese by giving it a taste. Does it need anything else? Season with salt and pepper as needed.
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Finish bolognese with pasta, pasta water, parmesan cheese, parsley and serve

Put drained pasta back into the pot and add as much bolognese meat sauce as desired. Add reserved 1 cup of pasta water along with ½ cup parmesan cheese to your bolognese and pasta mix.
Serve and garnish with chopped parsley.
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