Everybody loves spaghetti, and everyone will love this vegan low-FODMAP version which features healthful Sunflower Haché, a clean plant-based protein from sunflower seeds. The fennel bulb adds a fragrant vegetable to the rich tomato sauce so there's no need for onion or garlic. You'll love how digestion-friendly this Spaghetti with Sunflower Protein Vegan Ragu Sauce is, and even my omnivore friends have said, "Wow! That was really amazing!"
I can't remember how I discovered Sunflower Haché, but I'm sure glad I did and I want to spread the word. For those looking to reduce meat in their diets, this is a wonderful plant-based alternative. It's soy-free, gluten-free, dairy-free, nut-free, and nearly fat-free. Plus, sunflower seeds are easily digested and rarely allergenic, so you can fill your belly and not worry about repercussions later. It's a much healthier option than many of the popular meat-simulating products around us containing unpronounceable (scary) ingredients.
This brand of Sunflower Haché makes pre-mixed blends, too for sloppy joes, their own sauces, etc, all of which contain onion and/or garlic. I'm grateful that they offer this single-ingredient version so I can mix it into anything I want and stay low-FODMAP! It isn't available in stores near me, so I order it by the 6-pack and keep it handy in my pantry for lazy-day recipes. Once rehydrated, it mimics the texture of ground meat and can be seasoned and browned in the same manner, without all the saturated fat.
I also sometimes make this sauce as a marinara, without the added protein and it's also extremely satisfying and delicious. I find the trick to building a great red sauce is using dried herbs in the beginning, and fresh herbs at the end. You can let the sauce simmer for a mere 20 minutes, or leave it over your lowest setting covered for a couple of hours. The longer the better, but it certainly can be enjoyed in a short period of time.
If you really want to shorten time and effort, use a jar of your favorite marinara instead of the 2 cans of tomatoes and fennel. But, these generally have garlic/onion in them, making them high FODMAP, and I find that picking out my own canned tomatoes, I can get really good Italian plum tomatoes, whereas some of the jarred sauces take short-cuts in their ingredients or even add unnecessary sugars. There truly is nothing like home-made.
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