FODMAP friendly (DF, Ve, V) Mediterranean chunky veggie sauce

Not to blow my own trumpet but I LOVE this sauce. I  was so happy when I cracked another low FODMAP pasta sauce: this one tastes like it is seasoned with onion and garlic despite not containing either of those things! I am a true pasta addict so always on the lookout. That said, this would work as a veggie soup (blitzed with a mixer) or as a dish with quinoa, meat etc.

THE MIX (Serves 2-3 approx.) 

Leeks, green tips only, good sized handful (keep to 1/2 cup/28g low FODMAP serving)

Spring onions, green tips only, small handful

Aubergine, 1x chopped (leave the veg in chunks for a nice chunky sauce!)

Courgette, 1x chopped

Red pepper, half, chopped

Orange pepper, half, chopped

Large tomatoes, 3, chopped

Tomato passata, 1 carton

Tomato purée, teaspoon

Mustard, teaspoon

Brown sugar, half a teaspoon

A few chilli flakes

Dried oregano

Dried basil

Cayenne pepper, pinch

Salt & pepper, seasoning

Garlic oil, amount – use your judgement!

GF Pasta to serve / fresh basil

(Yes this seems like a lot of ingredients but most of it is probably stuff you have in the cupboards/fridge anyway) 


  1. Heat your garlic oil in a sauce pan and put the spring onions and leeks in. Leave on high for a few minutes so they infuse, but don’t burn.
  2. Add the courgettes, peppers and aubergines to the pan. Turn heat down and coat in the oil for a few minutes.
  3. Add the tomatoes after the above veg has softened. Add the brown sugar at the same time, it will sweeten the tomatoes a little. Cook for around 5 minutes, stirring.
  4. Add the tomato passata and purée, basil, chilli flakes, oregano, mustard and cayenne pepper. Stir and season sauce. Taste the sauce here to see if it needs anything.
  5. Leave to simmer on a relatively high heat with a lid for around 20 minutes. Or less if you’re in a rush, it will still taste yummy!
  6. Stir through fresh basil at the end if you want to go the extra chef mile.Serve with freshly cooked GF pasta. Voilá!

    Tag me on Instagram if you try out any of  my recipes, would love to see how it turns out for you guys. 

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