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FODMAP pasta pesto

Pasta Pesto (low FODMAP)

Recipe by Positive Gut - positivegut.com

Recipe for a healthy, low FODMAP pasta pesto (OK, soba noodles pesto...). Make the pesto yourself, to make sure there is no garlic added! Bon Appetit!
Prep Time 15 mins
Cook Time 10 mins
Total Time 35 mins
Servings 4 people



  • 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!