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Low FODMAP tahini and spinach pasta

Low FODMAP Tahini and Spinach Pasta

Recipe by Positive Gut - positivegut.com

Recipe for a low FODMAP tahini and spinach pasta. Healthy, fiber-rich, delicious and gluten-free!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 people


The pasta

  • 350 grams Soba noodles
  • 300 grams frozen spinach or fresh when it's available. You can use it frozen or defrost it first.
  • 2 red bell peppers
  • 60 grams pecan nuts
  • 2 tbsp sesame oil

The tahini sauce

  • 80 grams tahini low FODMAP up to 20 grams per person
  • 1-2 tbsp peanut butter
  • 160 ml water
  • 5-10 mint leaves
  • 1 tsp dried parsley
  • Salt and pepper to taste


  • Start by making the tahini sauce. Use your blender for this. Combine the tahini, peanut butter, water, mint leaves, parsley and some salt and pepper to taste in the blender and mix it all until it's smooth.
  • Put a pot on the fire and bring water to a boil. In the meantime start cutting the bell pepper into small pieces. Put a frying pan on the fire and add the sesame oil. Once the oil is hot, add the spinach to the pan and let it warm up. When there are no frozen pieces in the spinach anymore, add the bell pepper. Stir fry for about 3 minutes. Pay attention to the water, once it starts to boil, you can add the Soba noodles. They will take about 4 minutes to cook but check the instructions on the package to be sure!
  • Add the tahini sauce to the spinach and bell pepper. Mix well. Drain the Soba noodles when they're done and quickly rinse them with cold water (not for too long though!). Add the Soba noodles to the frying pan with the spinach and tahini sauce. Mix well. Serve the low FODMAP tahini and spinach pasta on a plate, and sprinkle some broken pecan nuts on top. Enjoy!