Affordable Meals,  Comfort Food,  Low Fodmap,  Pasta,  Vegetarian

Italian Stew with Pasta

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Do you ever look at someone’s sad excuse for a recipe and laugh? I’m pretty sure some of these people do not even own a spice drawer/cabinet. Sometimes I like to read crap recipes out loud because we both get a kick out of their lameness. Do they even taste the food they make? Are you seriously only going to put a little salt & pepper in there?

This recipe got it’s impulse from one such recipe – I read it and said “Wow – that’s going to be awful.” My ocd kicked in and I had to correct (everything) and add (lots of things). So here it is.

That said – you can probably make all the spice measurements “heaping”, add more fresh herbs than mentioned, and adjust the salt to your liking. I discovered quite happily, also, that this stew tastes it’s best after 2 days in the fridge!

It’s a different kind of comfort food that just happens to be vegetarian and low-fodmap. There are options included for people not on that diet, who should also switch in regular pasta. Dig in!

Italian Stew with Pasta

Savory fresh herbs with hearty vegetables create a very affordable and easy to make comfort food that just happens to be vegetarian and low fodmap!
Prep Time7 mins
Cook Time45 mins
Total Time52 mins
Course: Main Course
Cuisine: Italian, Italian American
Keyword: affordable, comfort food, easy, vegetable stew
Servings: 4 servings
Author: Kenny MacKenzie
Cost: $12


  • 8 oz (gluten-free) thin spaghetti (or angel hair or vermicelli) broken into 1 1/2" pieces
  • 1 medium zucchini halved lengthwise and cut into half-moons
  • 1 red bell pepper chopped
  • 1 TBSP garlic infused olive oil
  • 1 TBSP extra virgin olive oil
  • 1/4 reserved pasta water
  • 1 15 0z can of diced tomatoes
  • 1 cup cannellini beans rinsed and drained
  • 2 cups vegetable broth (low fodmap: I use homemade but recently found out that Progresso unsalted or Tuscany is low fodmap.)
  • 1 1/2 tsp sea salt
  • 1/2 tsp fresh ground black pepper
  • 1/2 tsp granulated sugar
  • 1 heaping tsp dried oregano
  • 1 heaping tsp dried basil
  • 1-2 fresh sage leaves minced
  • 4-5 fresh thyme sprigs because the cooking time is low – you may want to use only leaves.
  • 2 TBSP fresh parsley minced
  • 2 TBSP fresh grated parmesan cheese …or more. Obviously more.

Optional, NON low-fodmap ingredients

  • 1 medium sweet onion chopped add with bell peppers and zucchini.
  • 2 cloves garlic, diced add last minute of vegetable cooking time
  • Entire can of cannellini beans (instead of just 1 cup)


  • In a large sauce pan, heat the garlic-infused olive oil til shimmering on medium heat.
  • Add bell pepper and zucchini. Stir to cover with oil. Saute 5-7 minutes.
  • Add diced tomatoes, stir and let warm up.
  • Add cannellini beans, stir and let warm up.
  • Add salt, thyme sprigs (or leaves), sage, dried herbs and sugar. Stir.
  • Add vegetable stock. Stir and bring to a boil.
  • Lower heat and let simmer for 30-40 minutes, stirring occasionally. Liquid will reduce quite a bit.
  • Meanwhile, cook pasta according to directions to al dente. Reserve 1/4 cup pasta water before draining.
  • Drain and let air cool while vegetables finish.
  • Stir in 1 TBSP of extra virgin olive oil into the stew. If not thick enough add some pasta water and stir.
  • Add fresh ground pepper.
  • Add cooked pasta and stir til combined. Stir in fresh parsley.
  • Serve topped with fresh parmesan cheese. Enjoy!


Recipe can be easily doubled. 
This dish tastes better if left in the fridge 2 days!

Music to cook by: Louis Armstrong “Giants of Jazz”

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