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Puttanesca Buckwheat Pasta

low FODMAP vegan puttanesca pasta

Puttanesca pasta, which translates as “slut” or “whore” pasta, is a traditional dish from Naples, said to have been sold by prostitutes to their patron. More likely, it’s referring to the fact it has lots of flavorful ingredients in it as Italians use “slut” in the same way English speakers use “shit”, e.g. “yesterday I threw a bunch of shit together and made a decent pasta sauce”.

Anyway, I think it’s funny that to me it just sounds like a lovely traditional Italian recipe, but is actually quite crude.

This is a very simple, quick and cheap dish that's very useful to have in your lowFODMAP-vegan artillery.

[Pre Time: 3 mins Cooking Time: 15-20 mins Total Time = 18-23 minutes]

Serves 4


250g / 2 1/2 cups dry buckwheat pasta (not in the Monash app, but they do say 100g of buckwheat flour is lowFODMAP)

3 tbsp green section of spring onions, chopped

2 tsp olive oil

3 tbsp capers, chopped

4 heaped tbsp olives, chopped (green or black, whichever you have or prefer)

100g / 1 cup canned lentils, rinsed

1 large carrot, finely chopped

390ml / 2 cups tomato passatta (or blend some canned tomatoes)

½ tsp dried basil (or a small handful of fresh basil leaves, torn)

1-2 tsp soy sauce

Serve with: a drizzle of garlic infused olive oil, pepper, rocket leaves and dried yeast flakes


1. Prep the spring onions, olives, capers and carrot. Put the pasta on to boil as per packaging instructions. Use roughly 75g (3/4 cup) dry per serving

2. Sauté the spring onion greens with the olive oil in a large sauce pan for a couple minutes

3. Add the capers and olives for a couple more minutes before stirring in the lentils

4. After a minute of stirring add the carrot, passatta, basil and some water to cover all the veggies. Leave to simmer for ~5 minutes

5. Once the sauce is reduced, add a dash of soy sauce and combine with the drained pasta

6. Divide and serve with a drizzle of garlic infused olive oil, pepper, rocket leaves and dried yeast flakes.

You can watch this recipe being made in the video below x

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