Sunday, January 26, 2014

Courgette & Lemon Linguine - Low FODMAP

This recipe takes no time at all to make and yet produces a vibrant, healthy dish that tastes fantastic. The use of gluten-free pasta means it's kind to your digestion – important if you are struggling with the complexity that food intolerance brings to your diet - and the combination of heat from the chillies and zing of the lemon gives you a perfect flavour combination. Find out more about food intolerance symptoms as they vary and it's wise to know which food affects you and how.

Courgettes are a great vegetable to use in a dish like this.  They add colour and texture, are easy to prepare and quick to cook.  Here, they are grated, which means they need very little cooking at all, so are crunchy and full of nutrients. Keep the skins on, as they are one of the best parts of the vegetable - just give them a thorough wash under the tap to ensure they are clean before you grate. You can serve this dish hot or cold. It makes a great pasta salad to serve with grilled salmon or leftover roast chicken, or add it to a healthy summer barbecue for a real alternative to coleslaw or traditional pasta dishes.  Just swap the linguine for a pasta shape like farfalle or fusilli, drain well, then mix with the other ingredients and cool before serving - the pasta will absorb the flavours while it cools.

This is also a great dish for kids to make, under supervision. It’s quick, easy and tasty – and there’s not too much washing up to do afterwards!

Courgette & Lemon Linguine

400g gluten-free Linguine
3 Courgettes, coarsely grated
3 tbsp Olive Oil, plus extra to drizzle
Zest of 1 unwaxed Lemon
A large pinch of crushed Chillies
1 handful torn Basil leaves

Cook the linguine following the pack instructions, then drain quickly so some cooking water is still clinging to the strands. This will help the other ingredients to mix with the pasta, whilst also retaining a little water to keep the pasta moist rather than going sticky.

Tip back into the cooking pan with the grated courgettes, olive oil, lemon zest, chillies and most of the basil.

Season generously, then use tongs to toss everything together. Scatter with remaining basil leaves and add an extra drizzle of oil, if you like. Serve in a single bowl for a great central dish, or in individual servings for an informal meal.

PER SERVING : 435 kcalories, protein 15g, carbohydrate 76g, fat 10 g, saturated fat 2g, fibre 4g, sugar 5g, salt 0.26g
Recipe from Good Food magazine, April 2010.

Want to learn more about food intolerances and its symptoms? Be sure to use YorkTest’s resources to further explore the topic.

In association with YorkTest


  1. It looks delicious - would another vegetable work in place of the courgette? I really, really hate courgettes. Carrots maybe?

    1. Oh no! Carrots would work perfectly and are also great with lemon. Enjoy Ax

    2. Will give it a go - simple, lemony pasta dishes are just the best thing to have in your repertoire!

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