Pasta Pesto (low FODMAP)
*Voor het Nederlandse recept, selecteer ‘Nederlands’ in de rechter bovenhoek/ drop-down menu
Pasta pesto, such a delicious dish! It’s a shame you can’t whip up an easy pasta pesto from a jar during the FODMAP diet. But don’t be too sad about it. You can make an amazing (easy) pesto to treat yourself to a low FODMAP pasta pesto!
Choosing low FODMAP Pasta Pesto Ingredients
Usually, the main pesto ingredients are pine nuts, basil, olive oil, garlic, and parmesan cheese. This makes for a very tasty pesto! Fortunately, leaving the garlic out, and replacing it with garlic-infused olive oil, still gets you a very tasty pesto! Easy right?
As for the pasta, I need to make a confession…. It’s not really pasta. I used soba noodles for the pasta pesto recipe. And I’ll tell you why!
Regular (and whole wheat) pasta is high in FODMAP’s and gluten-free pasta is usually very low in nutrients and fiber! So both of them aren’t the best options if you’re following the low FODMAP diet and aim to eat healthy.
This is where buckwheat noodles come to the rescue! Buckwheat is a very nutritious, whole grain which is naturally gluten-free! The taste (to me) doesn’t vary too much from a pasta, so it seemed like a great replacement for pasta! And I must say, the pasta/soba noodle pesto tastes amazing!
Do keep an eye out for brands of soba-noodles that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!
To add to the soba noodles I chose courgetti and cherry tomatoes. Both of those have limited portion sizes on the FODMAP diet, so be mindful of the amount you’re using!
The fish in this recipe is cod, but you can choose any type of white fish of your liking. The taste of the fish is quite neutral, this way the pesto can shine!
As you can see, it really isn’t a difficult dish to make. Easy, delicious, what more could you want?! So get cooking and enjoy yourself a lovely pasta pesto!
Pasta Pesto (low FODMAP)
Recipe by Positive Gut - positivegut.com
- 30 g Parmigiano Reggiano
- 40 g fresh basil leaves
- 45 ml garlic infused olive oil
- 30 ml olive oil
- 3 tbsp pine nuts
- 150 g soba noodles make sure to buy one that is gluten-free and made solely out of buckwheat!
- 200 g courgetti courgette sliced into small strips, either buy pre-made or make it yourself with a courgetti slicer
- 100-150 g cherry tomatoes
- 400 g codfish fresh or frozen (defrost before use)
- Preheat the oven to 200 degrees Celsius.
- Start by preparing the pesto: get a handheld mixer or blender and mix the Parmigiano Reggiano, basil, garlic infused oil, olive oil, and pine nuts until it's a smooth mass. Set aside.
- Take out an oven dish or baking tray and make sure to grease it properly. Put the codfish on the tray and cover the fish with about 2/3 of the pesto and add the cherry tomatoes to the tray around the fish. Save the rest of the pesto to put in the noodles. Place the codfish in the oven and bake for about 15-30 minutes on 200 degrees Celcius. The exact baking time depends on how thick the fish is. Check the fish after about 15 minutes, is the flesh white and not glassy anymore? Then it's good.
- Wait until there are 5-10 minutes left on the timer of the fish, before starting on the soba noodles. Add water to a cooking pan and bring to a boil, add the soba noodles and boil them for about 4 minutes. Check regularly to see if they are cooked to your liking (either soft or with a bite). Drain the noodles and put them back in the pan on low heat.
- Add the courgetti to the soba noodles and stir fry it for about 3 minutes, then add the remaining pesto and spread it evenly throughout the noodle and courgetti mixture.
- Take the codfish out of the oven when it's done. Prepare your plate by taking some noodles with courgetti and pesto, and topping it with a piece of codfish and some of the cherry tomatoes. Buon Appetit!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!