Low Histamine, Low FODMAP Pasta Sauce
Healthy veggies and flavorful herbs make up this low histamine, low FODMAP pasta sauce. And it’s made without tomato and beets!
Equipment
- Sharp Knife
Ingredients
- 2 Tablespoons Kasandrino’s Olive Oil
- 2 cups Carrots peeled and diced
- ¾ cups Mango peeled, pitted, and diced
- 1 cups Organic Kale thick stems removed
- 1 cup Scallions (green tops only for low FODMAP)
- 1 ¾ cups Low FODMAP Vegetable Broth
- 4 teaspoons Garlic Infused Olive Oil
- 2 Tablespoons Fresh Basil
- 2 Tablespoons Fresh Organic Oregano
- 2 Tablespoons Fresh Organic Flat Leaf Parsley
- 3 Tablespoons Fresh Organic Chives
- 1 teaspoon Redmond Real Salt
- 2 to 4 packages Miracle Noodles optional (you can also serve this over whatever noodles you do well with or fresh steamed veggies)
Instructions
- Prepare your carrots, mango, kale and scallions according to the instructions.
- Add olive oil to a large skillet over medium high heat.
- Add the carrots and cook until just starting to turn tender (about 5 minutes).
- While carrots cook, chop up your herbs. Set aside.
- Reduce heat under your carrots to medium high. Add mango and cook for about 2 minutes, stirring often.
- Add kale and scallions and cook for another 3 minutes, until kale starts to wilt.
- Add vegetable broth, garlic infused oil, basil, oregano, parsley, chives, and sea salt. Stir together and cook about 3 minutes more. Remove from heat.
- Add the vegetables to your blender or food processor and blend until you have a smooth puree. (May take 2 minutes. You can add water 1 Tablespoon at a time if you prefer a thinner sauce.)
- Enjoy this sauce any way you'd use pasta sauce! Our photo shows our sauce served over Miracle Noodles.
Notes
This recipe is medium oxalate at 1 serving of ¼ cup. It is low FODMAP at ¼ cup, too.
Miracle Noodles: According to Miracle Noodle's website, their noodles do contain citric acid in the water the noodles are packed in. And it's true that citric acid is a higher histamine ingredient...but amounts matter and everyone is different. You can drain and rinse the noodles to remove most if not all of it! And our team and clients have done well with these noodles. If you are very sensitive, you may want to use steamed vegetables instead.
Nutrition
Nutrition Facts
Low Histamine, Low FODMAP Pasta Sauce
Serving Size
122 g
Amount per Serving
Calories
88
% Daily Value*
Fat
5.97
g
9
%
Saturated Fat
0.87
g
5
%
Trans Fat
0.003
g
Polyunsaturated Fat
0.71
g
Monounsaturated Fat
4.17
g
Sodium
520
mg
23
%
Potassium
216
mg
6
%
Carbohydrates
9.31
g
3
%
Fiber
3
g
13
%
Sugar
4.37
g
5
%
Protein
1.12
g
2
%
Vitamin A
5460
IU
109
%
Vitamin C
14.8
mg
18
%
Calcium
84
mg
8
%
Iron
1.79
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was in the comments below!