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Zesty Tomato, Arugula and Salami Pasta (Low-FODMAP, gluten-free)

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If you’re looking for a quick and easy mid-week recipe then this pasta dish might just be this might be the one for you! It’s so easy, I have even been able to teach my boyfriend to whip this one up when it’s his turn to cook dinner and he isn’t doing his specialty (roast lamb, another favourite of mine!). It’s also a good one to pass onto family or friends who might be worried about what to cook for you if they are having you for over dinner. It’s even delicious done with gluten free pasta!

 

Further Food Nutritionist Commentary:

For those on low-FODMAP diets, tomato-based pasta sauces can be problematic, as most contain onion and garlic. Melissa’s solution of adding fresh, roughly chopped tomatoes adds the flavor and comfort of traditional pasta while keeping it GI-friendly. Cooking the tomatoes along with fat from the olive oil and salami helps to make lycopene, tomatoes’ cancer-fighting antioxidant, easier for the body to absorb into the bloodstream. Pairing lemon with arugula also helps the bioavailability of its powerful nutrients!


By Casey Giltner, Nutritionist
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Zesty Tomato, Arugula and Salami Pasta (Low-FODMAP, gluten-free)

  • Prep Time:15 mins
  • Cook Time:15 mins
  • Servings: 4

Ingredients

4 cups gluten free pasta

2 tablespoons garlic infused olive oil

1 cup FODMAP-free salami (chopped)

1 large red pepper (diced)

1 teaspoon chilli flakes (dried)

3 large tomatoes (roughly chopped)

1 lemon (zested and juiced)

1 cup fresh parsley (chopped)

½ cup large handfuls of arugula

salt to taste

pepper to taste

parmesan (optional)

 

Instructions

 

  1. Cook pasta according to the instructions and drain well.
  2. Meanwhile, in a large saucepan, heat 1 tablespoon of olive oil and fry the salami on a medium heat until it starts to become crispy.
  3. Add peppers and fry both together for 3 minutes until the capsicum just starts to lose some of its crunch.
  4. Add the chilli flakes and tomato and continue to fry until the tomato just starts to soften.
  5. Add the lemon zest and juice. The juice should help to lift all the extra flavours from the pan.
  6. Stir in cooked pasta, parsley and arugula and gently toss through until well combined.
  7. Check seasoning and add salt and pepper if required.
  8. Serve topped with freshly shaved parmesan.
  Cook pasta according to the instructions and drain well. Meanwhile, in a large saucepan, heat 1 tablespoon of olive oil and fry the salami on a medium heat until it starts to become crispy. Add peppers and fry both together for 3 minutes until the capsicum just starts to lose some of its crunch. Add the chilli flakes and tomato and continue to fry until the tomato just starts to soften. Add the lemon zest and juice. The juice should help to lift all the extra flavours from the pan. Stir in cooked pasta, parsley and arugula and gently toss through until well combined. Check seasoning and add salt and pepper if required. Serve topped with freshly shaved parmesan.

Nutrition Information

Per Serving:  Calories: 352; Total Fat: 22g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 2g; Cholesterol: 40mg; Sodium: 573mg; Potassium: 439mg; Carbohydrate: 37g; Fiber: 4g; Sugar:6; Protein: 11g
Nutrition Bonus:   Vit C: 157%; Vit A: 34%; Iron:11%

 

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