I’ve got a totally delicious dinner recipe to share with you today: low FODMAP prawn and fennel spaghetti. So rich, so tomatoey and so satisfying as soon as you’ve finished you’ll be thinking about when you can make it again! Raw fennel really packs a punch. It’s flavour is reminiscent of anise or liquorice and it can really divide people. If you’re firmly in the not-a-fan camp or even the I’m-not-sure camp, I’m confident this recipe is going to swing you straight over to the man-fennel-is-delicious camp. When cooked, here in aromatic garlic oil and butter and chilli, its strong flavour mellows, takes on herbal vibes and totally compliments the rich tomato, zesty lemon and juicy prawns.
I find that fennel is one of those medium FODMAP ingredients that people on the diet tend to avoid because it’s often on ‘don’t eat’ or high FODMAP lists. But, fennel is low FODMAP is decent portion sizes and a great ingredient to include in recipes. I love also love that it cooks similar to onions in a pan, making it a great base for fragrant dishes.
Low FODMAP prawn and fennel spaghetti recipe notes:
2 tablespoons garlic infused olive oil
80g of fennel, bulb finely sliced, fronds reserved
1/2 red chilli, deseeded and finely sliced
2 anchovy fillets (optional)
75ml white wine
150g tinned plum tomatoes
150ml FODMAP friendly veggie or fish stock (I used Massel 7’s)
150g peeled large raw prawns
160g gluten free spaghetti
Zest and juice of half a lemon
Small handful of basil, leaves picked