Super-Quick Aubergine & Spinach Buckwheat Pasta

Let’s be honest, gluten free pasta can often have a pretty grim texture! So lately I’ve been trying all the different lowFODMAP and vegan options I can find. So far, I really like the buckwheat pasta by Sainsbury’s (sorry to non-UK readers! Please comment if you know an equivalent where you are in the world). It’s not slimy or super-sticky like the standard gluten-free stuff.

So for this super quick, low FODMAP vegan recipe I have used buckwheat pasta. It’s not tested by Monash Uni yet, but they do say 100g of buckwheat flour is lowFODMAP, so buckwheat products are likely to be low too. They also caution to pair it with only low FODMAP ingredients, which I have so it should be okay.

[Prep Time: 2 minutes. Cooking Time: 10 minutes. Total Time = 12 minutes] Serves 1


  • 100g/1 cup buckwheat pasta + boiling water

  • 1/2 an aubergine, chopped in 2cm cubes

  • 1 tsp olive oil

  • 38g/1 cup baby spinach

  • 3 tbsp tomato passata

  • 2 tbsp of extra water

  • 2 tbsp chives, chopped

  • 1 tsp garlic-infused olive oil

  • 1-2 tbsp pine nuts, toasted

  • Salt and pepper, to taste


  1. Put the pasta on to boil with a pinch of salt, following the packaging’s instructions. Generally between 5-10 minutes.

  2. On a medium heat, toast the pine nuts in a frying pan until golden and set them aside.

  3. Using the same pan, dry-fry the aubergine on high, with a little pinch of salt until a little browned all over (this is a quick way to remove excess water).

  4. Add the olive oil to the aubergine and stir, frying the pieces for around 5 minutes until they are totally soft and cooked.

  5. Turn the heat to low and stir in the passata, the baby spinach and 1 tbsp of chives, along with the extra water if needed.

  6. Once the spinach is wilted, turn the heat off and mix with the drained pasta.

  7. Serve with the pine nuts, a drizzle of garlic oil and the remaining chopped chives.

Have you found any gluten free pastas you like?

Get Your FREE LowFODMAP Vegan Meal Maker Guide Here!

You'll also get a short series of delicious "Flavour Recipes" to try and a fortnightly email with a bonus lowFODMAP, vegan recipe. Yum!

YOUR Wild Gut Project

Everything you need to rock the low FODMAP diet as a vegan, within a supportive community of people who “get it”. 

Video tutorials, recipes, workbooks, guides and printables), focusing on each stage of the diet. 

Lifetime Access is £64/$82

YWGP Sylabus.png

DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

Some links are "affiliate links" meaning I get a little commission if you buy through them, to help support this site. It doesn't cost you anything and I only ever recommend things I personally use and love.