Vegan | Low-FODMAP | Gluten-Free | OMS-Friendly

Time to make
Fast – 40 minutes
Slow – 1 hour

Big frying pan or casserole dish, chopping board, knife, food processor

Store sauce in a glass container. Put in the fridge and use within one week.

Use for
Snack, lunch

Ingredients for sauce

  • 2 carrots
  • 1 leek (only the green part)
  • 1/4 fennel
  • 3 cm parsnip
  • 2 cans diced tomatoes
  • 1 Tbsp sugar
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1-2 Tbsp oregano
  • 1-2 Tbsp basil
  • 150g Quorn or tofu or other vegan protein (optional)
  • 3-6 Tbsp garlic-infused olive oil
  • Wheat-free pasta of your choice (buckwheat, spelt)

Ingredients for topping

  • Small handful of pine nuts
  • 3 Tbsp nutritional yeast
  • 1-3 pinches salt


  1. Chop the carrots, leek, fennel and parsnip into 0.5 cm cubes.
  2. Using a big frying pan, heat the garlic-infused olive oil and mix in the chopped vegetables. Saute for about 8 minutes.
  3. Add in the Quorn or vegan soy protein. Continue to fry until cooked.
  4. Pour in the canned tomatoes. Add sugar and spices. Boil for about 20 minutes.
  5. Put pine nuts, yeast and salt into a food processor and grind until smooth.
  6. Mix sauce in your favourite pasta and top with the vegan topping.