Low Fodmap Creamy Broccoli Pasta Bake

This delicious bake is from our Happy Gut course and made with gluten-free pasta, topped with a creamy gluten-free bechamel sauce. The greens of the leeks and scallions (instead of garlic and onion) give a great base flavour to the mushrooms and broccoli.
Serves: 4-6
Prep time: 5 mins
Cook time: 35-40 mins
Difficulty: Easy
Ingredients

1 tbsp olive oil
200g dried gluten-free tube-style pasta (we used penne)
1 bunch of scallions (greens only)
110g leek (greens only) - max 54g/person
200g oyster mushrooms - 75g per person
250g broccoli florets max - 75g per person
2 tbsp tamari
4 tbsp water
1 tsp salt

Bechamel

5 tbsp olive oil - 1 tbsp oil max per serving
5 tbsp white gluten-free flour (rice flour)
1L soy or rice milk - around 125ml max per serving
1 tsp of salt
1 tsp black pepper
4 tbsp nutritional yeast -16g max per serving
Pinch of nutmeg
Bay leaf


Topping

40g gluten-free breadcrumbs (blend old GF bread to make your own)
1 tbsp flaked almonds - no more than 12g
1 tbsp oil
Pinch of salt and pepper

Directions
  • Cook the pasta according to pack instructions, slightly al dente, drain and rinse in the sink under cold water to stop the pasta cooking and sticking together.
  • Chop the greens only of the scallions and leeks, finely chop the mushrooms and cut the broccoli into small bite-sized florets
  • While the pasta is cooking, cook the veg and start the bechamel.
  • For the bechamel in a non stick pot heat the olive oil once hot, add the rice flour into the oil and whisk for 2 minutes stirring continuously until golden, add the oat milk slowly to the roux (the flour and oil mixture) whisking continuously. Then add the seasoning and remaining ingredients. Bring it to the boil and reduce to a simmer being careful that nothing sticks to the bottom, whisking often, once it has reached the desired degree of thickness, remove the Bay leaf from the sauce, remove from the heat, taste and season if needed.
  • For the veg, heat 1 tbsp of oil in a large non stick pan over a high heat, add the scallion and leek greens with a good pinch of salt , reduce to medium and cook for 3-4 minutes until the greens are nicely softened, add the mushrooms and cook for 5 minutes until the mushrooms are reduced, add the broccoli florets and water, bring to a simmer then reduce heat, cover tightly and steam until broccoli is just cooked 5-8 minutes
  • Mix the pasta, bechamel and cooked veg mixture, transfer to an oven proof dish, smoothing out the surface slightly
  • Mix all the topping ingredients together well and scatter over the pasta bake. Pop in the oven for 20 minutes or until the sauce is bubbling and the crumb top is golden brown.
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