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Low FODMAP Bolognese (Instant Pot / Slow Cooker)


  • Author: Gail
  • Total Time: 1 hour
  • Yield: 8 servings 1x

Description

Easily made in the Instant Pot or slow cooker, this low FODMAP Bolognese is so rich and delicious that you'll never return to using a jarred spaghetti sauce to make your favorite pasta dishes. Serve it over low FODMAP spaghetti, polenta, spaghetti squash, mashed potatoes, or in lasagna Bolognese for an amazing Italian dinner. Paleo and Whole30 compliant when served over a compliant starch option. Make it a day in advance for even better flavor!


Ingredients

Units Scale
  • 2 tablespoons garlic-infused olive oil
  • 3.5 ounces (100 grams) raw cubed pancetta
  • 1/2 cup leeks, dark green leaves only, finely chopped*
  • 1 medium carrot, finely chopped
  • 1 medium stalk celery, finely chopped*
  • 1 pound ground beef
  • 1/2 pound ground pork
  • 1/2 cup low FODMAP, low sodium beef broth
  • 2 tablespoons tomato paste
  • 28 ounce can fire roasted crushed tomatoes*
  • 2 1/2 tablespoons Italian seasoning (homemade or store-bought)
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon black pepper, freshly ground
  • 1 teaspoon pure maple syrup (omit for Whole30)
  • 1 bay leaf
  • 1/4 cup canned coconut cream (optional)*
  • Fresh Italian parsley or basil, finely chopped, for garnish (optional)

Instructions

Instant Pot Instructions:

  1. Prepare all ingredients before starting to cook.
  2. Hit “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable pressure cooker and set heat to “Low” (consult your Instant Pot manual for instructions specific to your model on how to do this). Once the display in the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the pot to coat. Add pancetta and sauté until it starts to brown around the edges, about 8-9 minutes. Using a slotted spoon, remove pancetta to a plate, leaving as much fat in the pot as possible.
  3. Set Sauté heat level back to the default setting (“Normal” on models in which the levels are “Less, Normal, and More;” “High” on models with just the levels “Low” or “High”). Add leeks, carrot and celery and sauté for 3 minutes, stirring frequently. 
  4. Add ground beef and pork, breaking up the meat with a plastic spoon, and sauté for 9-11 minutes or until only a small amount of liquid remains in the pot (but be careful not to overcook). 
  5. Hit “Cancel” on the Instant Pot. Add beef broth and tomato paste and stir until the tomato paste dissolves in the broth.
  6. Return pancetta to the pot. Stir in canned tomatoes, Italian seasoning, salt, pepper, and maple syrup. Place bay leaf on top of the mixture.
  7. Close the lid; set the pressure release valve to “Sealing,” and set the timer for 20 minutes.
  8. Once the cooking cycle has completed, quick release the pressure. Open lid. Using tongs, remove and discard bay leaf. Stir the Bolognese. If a thicker sauce is desired, hit the “Sauté” button again and reduce the sauce until it’s your desired consistency (see notes). Hit “Cancel” on the Instant Pot. Stir in coconut cream (if using).
  9. Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30), spaghetti squash (Paleo/Whole30; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes, my Low FODMAP Polenta (not Paleo/Whole30), or in my upcoming Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30).

Slow Cooker Instructions:

  1. Prepare all ingredients before starting to cook.
  2. Place a large skillet with high sides or a dutch oven on medium low heat on the stove top and add garlic-infused olive oil. Once the skillet is hot, add pancetta, and sauté until it starts to brown around the edges, about 5 minutes. Using a slotted spoon, remove the pancetta to a plate, leaving as much fat in the skillet as possible. 
  3. Increase heat to medium high. Add leeks, carrot and celery, and sauté for 3 minutes.
  4. Add ground beef and pork, breaking up the meat with a heat-resistant spatula, and sauté until there is only a little liquid left in the skillet, about 9-10 minutes. 
  5. Remove skillet from heat. Add beef broth and tomato paste and stir until tomato paste is fully dissolved. Scrape the bottom of the skillet clean with the spatula. Add pancetta back to the skillet.
  6. Carefully pour skillet contents into your slow cooker (I use an older model of this 6-quart Crock-Pot). Stir in canned tomatoes, Italian seasoning, salt, pepper and maple syrup. Place bay leaf on the top of the mixture.
  7. Place lid on the slow cooker. Slow cook for 6-8 hours on low or 4 hours on high.
  8. Once the cooking cycle has completed, open lid. Using tongs, remove and discard the bay leaf. Stir the Bolognese. 
  9. Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30), spaghetti squash (Paleo/Whole30; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes, my Low FODMAP Polenta (not Paleo/Whole30), or in my upcoming Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30).

Notes

  • *Per Monash University’s Low FODMAP Diet App, the dark green leaves of leek are low FODMAP in quantities of up to 1 cup or 100 grams per serving; celery at ¼ of a medium stalk or 10 grams per serving; canned tomatoes at 3/5 cup or 92 grams per serving (although check product labels to make sure your tomatoes do not contain added garlic or onion); and coconut cream at ¼ cup or 60 grams per serving. 
  • This recipe is high in fat, which can be an additional symptom trigger for some people with IBS.
  • Reducing the sauce in the Instant Pot: if you’re serving the sauce on spaghetti, for example, you may want to have a thinner sauce, only reducing for about 5 minutes. For lasagna, I suggest a thicker sauce, which would require reducing for about 8-10 minutes. This will mitigate the risk of your lasagna becoming too runny. 
  • When making this Bolognese in the slow cooker, I typically do not reduce the sauce at all as it reduces sufficiently while cooking in the slow cooker. Use your own best judgement.
  • Recipe cooking times reflect those to make the Instant Pot version of the recipe only.
  • Prep Time: 10 minutes
  • Time to Come to and Release Pressure: 12 minutes
  • Cook Time: 38 minutes
  • Category: Dinner
  • Method: Instant Pot / Slow Cooker
  • Cuisine: Italian

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