Low-FODMAP Pizzoccheri (Buckwheat Pasta with Potatoes, Green Beans, Zucchini and Spinach)

Just north of Milan is a mountainous region of Lombardy known for its epic skiing, spas, bresaola (dried slices of beef similar to prosciutto) and a hearty pasta dish called Pizzoccheri.  Pizzoccheri is a robust dish of short buckwheat pasta cooked up with potatoes, cabbage, butter and cheese.

My first introduction to buckwheat pasta was as a child visiting family in Milan.  My aunt hand-prepared a hearty buckwheat pasta dish similar to Pizzoccheri.  The pasta was rich and heavy with a smoky flavor, in other words-delicious!  Traditionally Pizzoccheri pasta is made with 80% buckwheat flour and 20% wheat flour, which is not low-FODMAP.  I buy 100% buckwheat pasta from Felicia Organic or use soba noodles.

This recipe is lighter and perfect for a one dish meal.

Pizzoccheri with Potatoes, Zucchini, Green Beans, Spinach and Parmesan Cheese

Ingredients:

  • 9 ounces Buckwheat Pasta or 8 ounces Soba noodles
  • 3 medium yellow potatoes, peeled and diced
  • 2 small zucchini, diced
  • 300 grams green beans (about 4 handfuls)
  • 2 handfuls of washed baby spinach
  • 2-3 Tablespoons garlic infused oil
  • 1/4 cup or more of grated Parmesan cheese
  • salt, to taste

Directions:

  1. Bring a large pot of salted water to boil.  Once  boiling add the green beans and cook for 5 minutes.  With tongs remove green beans and set aside to drain in colander.
  2. Add the potatoes to the same boiling water as you cooked the green beans, cook 5 minutes before adding the buckwheat pasta.  Cook pasta 10 minutes or per instructions on pasta box.  Be sure the pasta is al dente before draining and set aside.
  3. Meanwhile heat the garlic infused oil in large sauté pan and cook the zucchini for 3-5 minutes on medium-low, mixing often.  Add the spinach, cover the pan and allow spinach to wilt. Remove zucchini and spinach mixture from heat.
  4. In a large bowl combine the green beans, pasta, potatoes, zucchini and spinach mixture.  Sprinkle with parmesan cheese, salt to taste and drizzle olive oil if pasta is dry.

Wishing you a healthy gut!

 

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