I love this dish. Even before discovering fodmap I experimented with loads of courgetti dishes as I love pasta but unfortunately it’s never loved me!
This dish is warming and comforting without being harsh on the tummy, like many traditional pasta dishes. As an added bonus the tomatoes smell delicious while cooking, heaven!
While you don’t need to use salt it helps draw out some of the moisture from the courgettes and adds a little favour.
If you do opt for salt, cover the spiralized courgette with ½ tsp then leave it to drain.
Once you’ve made the tomato and basil sauce divide the courgetti into 4 bowls, cover with the sauce and serve immediately.
Enjoy!
Tomato & Basil Courgetti
Servings 4 servings
Ingredients
- 4 courgettes spiralized
- 1 tsp sea salt optional
For the sauce
- 900 g tomatoes circa 10 medium
- 1 tbsp garlic infused olive oil goo
- 2 tsp dried oregano
- 1 tsp dried thyme
- 2 tbsp tomato puree
- 1 tsp ground paprika smoked, if you prefer
- 1 low fodmap stock cube
- ½ cup water
- 1 cup fresh chopped basil
- 16 black olives diced
- 4 sundried tomatoes diced
- 2 tsp baslo balsamic vinegar
- 16 cherry tomatoes halved or quartered
- Optional 1 dessert spoon shelled hemp
Instructions
- Spiralize the courgette into a colander and cover with ½ tsp salt (optional). Leave it to drain.
- Wash, halve and destem the tomatoes
- Place them on a baking tray, cut side down
- Roast the tomatoes for circa 20 minutes, until the skins are shrivelling and blackening
- Remove the tomatoes from the oven and peel the skins away
- Cover the peeled tomatoes with goo, oregano, thyme, tomato puree, the remaining (optional) salt (½ tsp) and the (smoked) paprika
- Mash with a fork or a potato masher
- Transfer into a pan with ½ cup water and 1 low fodmap stock, add to the boil then lower to a simmer
- Add the balso, basil, olives, sun dried tomatoes and (optional) cherry tomatoes, stir well to combine.
- Divide the courgetti into 4 bowls, cover with the sauce, mix in the shelled hemp (if using) serve immediately.
- Enjoy!
Notes
Quick Tip: Don't place the tomatoes too low in the oven; you want them circa 6-8 inches below the heat.
I add shelled hemp onto mine, to add protein but also because I like the added nutty texture.
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