Quick Low-FODMAP Ragu

✓ Monash FODMAP · Phase 1 Compliant

A proper meat sauce built without garlic or onion by using finely diced carrots and zucchini as the flavor base instead. These vegetables dissolve completely into the sauce during the simmer and provide the sweetness and body that onion normally supplies — no one will miss it. A small amount of maple syrup and red wine vinegar at the end balance the tomato acidity exactly as a good Italian sauce should be balanced. Serve over rice pasta pulled one minute early and finished briefly in the sauce.

Recipe Info

• Yield: 4 servings (approximately 4 cups sauce)
• Serving size: 1 cup sauce
• Prep time: 10 minutes
• Cook time: 35 minutes
• Total time: 45 minutes

Equipment

• Large heavy-bottomed saucepan or Dutch oven
• Wooden spoon or silicone spatula

Ingredients

• 3 tablespoons garlic-infused oil
• 1 medium carrot, shredded
• 1 medium zucchini, shredded
• 20 oz ground beef or ground turkey
• 1/2 teaspoon sea salt (for browning the meat), plus more to taste
• 1/4 teaspoon pepper, plus more to taste
• 1 tablespoon tomato paste
• 1 can (28 oz) whole peeled tomatoes, crushed by hand — LABEL CHECK: tomatoes, tomato juice, and salt only. No garlic, onion, or herb blends.
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• 1/2 teaspoon dried basil
• 1 teaspoon pure maple syrup
• 1 teaspoon red wine vinegar
• Small handful fresh basil, torn — to finish

Method

1. Heat the garlic-infused oil in a large heavy pan over medium heat. Add the shredded carrot and cook for 4 minutes, stirring occasionally, until beginning to soften. Add the zucchini and cook for 3 more minutes — this vegetable base is doing the work of the onion.
2. Increase heat to medium-high. Add the ground meat and brown thoroughly, breaking up well — about 6 minutes. The meat should be fully cooked with no pink left. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Do not drain the rendered fat.
3. Add the tomato paste and stir it into the meat for 1 minute — cooking the paste briefly deepens its flavor.
4. Add the canned tomatoes with juices, oregano, thyme, dried basil, maple syrup, and red wine vinegar. Stir to combine.
5. Reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally, until the sauce has thickened visibly and coats a spoon. Taste at 20 minutes and adjust salt and acid.

To Serve

Off the heat, fold in the fresh basil. Serve over rice pasta cooked per package directions and pulled 1 minute early. Add a splash of pasta cooking water to the sauce if needed to help the pasta finish in the pan.

Storage

Refrigerate in an airtight container for up to 4 days. The sauce improves on day 2. Freeze for up to 3 months — this is an excellent batch cooking candidate.

Important Note

⚠ Canned tomatoes: ingredients must read tomatoes, tomato juice, and salt only. Many pasta-style canned tomatoes include garlic, onion, or herb blends.

Chef’s Note

The grated carrots and zucchini dissolve completely into the sauce during the long simmer — do not skip them. The rendered meat fat enriches the sauce throughout and is a key reason this tastes like a slow-cooked dish despite the relatively short cooking time.