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FODMAP Friendly Lasagne

March 6, 2015
Lasagne served-min

One thing that I miss eating the most being on a fructose free and FODMAP diet is my mum’s lasagne! It was always the meal that we requested when she asked us what we wanted for dinner and being from a family of four children, it wasn’t a meal that she always had time to prepare. Whenever we did get lasagne for dinner there were no complaints to be heard! So when it was requested to me the other night to make lasagne for dinner I thought maybe some of you would appreciate and fructose and FODMAP friendly version.

Herbs for lasagne-min

From the lack of onion and garlic, which can really be a hero of lasagne, I like to ensure that there is plenty of flavour by add HEAPS of fresh herbs. I use a lot of herbs in my cooking and love to have them planted in the garden. I’m currently propagating some rosemary cuttings to start a little rosemary hedge around my new veggie patch I’m planning.

Rosemary planted-min

Now I probably wouldn’t suggest that this is the best recipe to try if you’re new to the FODMAP diet. It’s really one to try once you’ve started to reintroduce things back into your diet and know what your limitations are. Mozzarella is classified as a low lactose cheese, so if you’re concerned about the lactose content overall I would suggest substituting the milk for a lactose free milk.

Ingredients

1 medium parsnip (diced)

3 carrots (diced)

1 red capsicum (diced)

1 red chilli

1 tbsp olive oil

1kg minced beef

2 x 440g tinned chopped tomatoes

½ cup water

1 tbsp brown sugar

1 cup fresh parsley (chopped)

¼ cup fresh basil (chopped)

¼ cup fresh rosemary (chopped)

¼ fresh oregano (chopped)

2 tbsp fresh thyme

Salt & pepper

50g butter or nutlex

2 tbsp spelt flour

3 cups milk (a lactose free option can be substituted)

2 cups shredded mozzarella

300g gluten free instant lasagne sheets (I like San Remo Lasagne Sheets)

Method

  1. Start by dicing and chopping all of your raw ingredients then in a large saucepan heat the olive oil and add the parsnip, carrot, capsicum and chilli. Sautee these until soft and have slightly browned.
  2. Add the mince to the saucepan with the vegetables and brown. Ensure you keep the heat high so your mince does not stew.
  3. Once the mince has browned add the chopped tomatoes and use the ½ cup of water to rinse out your tins adding this to the saucepan also. Add the brown sugar and stir through.
  4. Bring the pan to a simmer and then turn down quite low so it is just bubbling away. Add all the fresh herbs, along with salt and pepper to taste. I usually add a very generous pinch of salt here.
  5. Allow the meat sauce to slowly simmer for about an hour to allow the flavours to develop.
  6. In the meantime, make your béchamel by firstly making a roux (pronounced ‘roo’). Melt the butter or nutlex in a medium saucepan. Once melted add the spelt flour and allow to cook until the texture resembles a ‘crumble’. It will also have a yellow colour, this is called a ‘blonde roux’.
  7. Slowly start to add small amounts of milk, stirring well between each addition. It is important to add the milk slowly so you do not end up with a lumpy sauce, you will also notice it thickening as you go.
  8. Bring the sauce to the boil and allow to simmer for a minute or two until it thickens slightly. Remove from the heat and add 1 ½ cups of the mozzarella, stirring well until melted. Add salt and pepper to taste. Reserve the remainder of the cheese for the construction phase.
  9. To construct your lasagne, start with a thin layer of meat sauce in the bottom of a medium size casserole dish. Top with a small amount of béchamel sauce and then a layer of lasagne sheets. Continue this pattern, however with the next layer ensure you have a thicker layer of meat sauce and béchamel.
  10. After 3-4 layers of lasagne sheets, finish with a layer of meat sauce and béchamel then top this with the remaining mozzarella.
  11. Bake at 180˚C for 30 – 40 minutes until the cheese has melted and become golden.

Enjoy!

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Lasagne baked-min

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12 Comments

  • Reply Melissa March 27, 2015 at 10:38 am

    I made this lasagne for my family (including my italian grandmother, my Nonna) and it was a huge success! Everyone couldnt believe that it was lactose free, gluten free and fructose friendly! Thanks so much for this post! I will definitely make this again.

    • Reply Melissa March 27, 2015 at 1:17 pm

      Hi Melissa, Thanks for the feedback! I feel honored that the recipe could stand up to the test of even your Nonna! :)

  • Reply PaTTaMoNE November 30, 2015 at 4:19 am

    Hello Melissa,

    I followed your recipe yesterday.
    I made few mistakes here and there, I was worried, but the result was excellent.
    My boyfriend and I (an IBS sufferer) really enjoyed it.

    I will make it again for sure.
    I am planning to come back for more of your recipes. :)

    Thank you very much for sharing <3

    Greetings from Finland :)

    • Reply Melissa November 30, 2015 at 7:44 am

      So glad you liked it!! I think the best thing about cooking is that you don’t always have to follow a recipe 100% and it will still be delicious! Look forward to hearing how you go with some of my other recipes :)

  • Reply Vee April 19, 2016 at 8:42 am

    Hi Melissa, I made this recipe for FODMAP diet people for a huge dinner party. It was a big success and even non FODMAP people liked it. I varied the recipe a little by using garlic infused olive oil which was terrific, lactose free cheese instead of mozzarella, and I substituted the milk for almond milk for the white sauce. Because most shop-bought almond milk is sweet, I added a good pinch of salt to the white sauce to balance out the sweetness.

    • Reply Melissa April 19, 2016 at 1:32 pm

      Oh that sounds fantastic Vee! I’m glad you enjoyed the recipe. My boyfriend is the ultimate tester for all of my recipes as he doesn’t require the FODMAP diet (his just stuck with it because of me!). Great work on the substitutions!

  • Reply Anna Gleboff December 22, 2016 at 3:20 am

    I have made this recipe 4 times already. My daughter need FODMAP friendly food but the entire family loves this lasagna. I also just make the meat sauce and pour it over rice noodles. thank you for this recipe!

    • Reply Melissa January 1, 2017 at 9:07 pm

      My pleasure Anna!

  • Reply Emma June 14, 2017 at 5:49 pm

    This is the best meat sauce I have ever eaten! I whizzed all the verges up into the sauce so my girls would eat it! Thank you for helping me on my new low FODMAP journey!

    • Reply Melissa October 18, 2017 at 10:48 pm

      Thanks for the great comment Emma! So glad to hear you and your girls enjoyed it!!

  • Reply Amy June 30, 2017 at 6:16 pm

    Thank you very much for many great recipes! May I ask your recommended servings from this lasagna please? Could I also ask why you do not suggest this as a start for the FODMAP diet. From what I can see the only ingredient that is not low FODMAP approved is the spelt flour which can easily be substituted>

    • Reply Melissa October 18, 2017 at 10:48 pm

      Hi Amy, I’d say around 10-12 serves for this recipe. I know some people are sensitive to tomato and tomato paste hence why I’ve said to possibly not try this at the start of the elimination diet. Everyone is so different though! Enjoy!

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