One-Pan Low FODMAP Pasta & Vegetables

Name: One-Pan Low FODMAP Pasta & Vegetables
Yield: 4 servings
Ingredients: 3 tablespoons Garlic-Infused Oil, (made with olive oil or purchased equivalent); ½ cup (32 g) chopped scallions, (green parts only); 3 1/2 cups (840 ml) water; Kosher salt; 12- ounces (340 g) low FODMAP, gluten-free rotini or fusilli; 4- ounces (115 g) pattypan squash, ( trimmed and grated); ½ dry pint cherry tomatoes, (halved); 1 medium carrot, (trimmed, peeled and julienned); ½ red bell pepper, (cored and cut into strips); 4- ounces (115 g) fresh baby kale leaves; 2 tablespoons unsalted butter; 3- ounces (85 g) finely grated Parmesan cheese; 2 tablespoons freshly squeezed lemon juice, (plus 1 teaspoon finely grated lemon zest); ½- ounce fresh basil leaves, (torn); Freshly ground black pepper

This one-pan low FODMAP pasta combines tender rotini with fresh vegetables like cherry tomatoes, bell pepper, and kale, all cooked together with garlic-infused oil for bold flavor without triggering digestive sensitivities.

🥗Vegan 🥗Vegetarian 🥗Gluten-Free

Total

Servings

4

Difficulty

Medium

Est. Cost

$28–$46

Recipe Source

View original recipe

From Justapinch · by www.fodmapeveryday.com

Ingredients

3 tablespoons Garlic-Infused Oil, (made with olive oil or purchased equivalent)
½ cup (32 g) chopped scallions, (green parts only)
3 1/2 cups (840 ml) water
Kosher salt
12- ounces (340 g) low FODMAP, gluten-free rotini or fusilli
4- ounces (115 g) pattypan squash, ( trimmed and grated)
½ dry pint cherry tomatoes, (halved)
1 medium carrot, (trimmed, peeled and julienned)
½ red bell pepper, (cored and cut into strips)
4- ounces (115 g) fresh baby kale leaves
2 tablespoons unsalted butter
3- ounces (85 g) finely grated Parmesan cheese
2 tablespoons freshly squeezed lemon juice, (plus 1 teaspoon finely grated lemon zest)
½- ounce fresh basil leaves, (torn)
Freshly ground black pepper

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Instructions

1
Heat the oil over medium heat in a large straight-sided skillet until shimmering. Add scallion greens and sauté until soft, but not browned. Add the water, a large pinch of salt and stir in the pasta, cover and bring to a boil. Cook for 4 minutes, then stir in the shredded squash, tomatoes, carrot and red bell pepper. Cover and continue to simmer for about 4 minutes more or until the pasta is quite al dente. Stir in the kale and cook about 1 minutes more until pasta is just done. Do not let the water completely evaporate; the dish should look juicy.
2
Remove from heat; stir in butter, Parmesan, the lemon juice, zest and basil. Toss everything together well; if mixture looks dry, drizzle in a little more oil. Taste and season with salt and pepper and serve immediately.

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Tips & Notes

Pro tips

Use the green parts of scallions only—white and light green parts are high FODMAP and should be avoided.
Don't drain the pasta completely; reserve some cooking liquid to keep the dish moist as it sits.
Julienne the carrot thinly so it cooks through in the same time as the pasta without becoming mushy.
Add fresh kale at the very end off heat so it wilts gently and retains nutrients and texture.

Substitutions

Pattypan squash → zucchini or yellow squash (similar texture and mild flavor)
Cherry tomatoes → diced regular tomatoes (reduce liquid by 2 tablespoons to account for extra moisture)
Red bell pepper → orange or yellow bell pepper (for milder sweetness)
Baby kale → fresh spinach or arugula (add off heat to preserve texture)

Storage & make-ahead

Store leftovers in an airtight container for up to 3 days refrigerated. Reheat gently on stovetop with a splash of water or broth to restore creaminess.

Common Questions

Can I use regular pasta instead of gluten-free?

Yes, if you don't need gluten-free. The cooking method works the same; adjust liquid slightly if using a different pasta shape or brand.

What can I substitute for garlic-infused oil?

Plain olive oil works, though you'll lose the garlic flavor. For extra taste, use herb-infused oil or a garlic-infused butter alternative.

How do I know when the pasta is done?

Start checking at 10 minutes; pasta should be tender but not mushy. The water will be mostly absorbed when ready.

Is this recipe suitable for a vegan diet?

Yes, as written with garlic-infused olive oil and vegetables, it's naturally vegan and low FODMAP.

Can I make this ahead?

Yes, store leftovers in an airtight container for up to 3 days in the refrigerator. Reheat gently on the stovetop with a splash of water to restore moisture.