Bolognese Sauce - Rich & Fructose Free

July 2018

This recipe is as tasty as a bolognese could be, and it contains no Garlic or Onion. It is fructose friendly and would suit a Fodmap diet.

It will be salty right before you add the liquids, but this is how it should be.

Use less salt to taste if you like.

You can add any extra veggies you want like Zucchini and I have even used red capsicum and chopped silverbeet. Make it your own.


Recipe by Michael Johnson



1 Fennel Bulb - Diced

1 Large Carrot - Diced

2 Sticks Celery - Diced

2 Tbsp Olive Oil

1 Kg Mince Beef

1 x 700 gm Jar Passata with Basil

1/3 Cup Marsala

2 Massell 7’s Beef stock cubes

1 tsp Salt

1 tsp Pepper

1 Tbsp Fenugreek powder

1 tsp Asoefatida powder

2 tsp Cumin powder

1 Tbsp dried Italian herbs, your choice

1 Cup Water


Fry off the diced veggies until soft and fennel is translucent like onion would be.

Add Meat and fry whilst stirring constantly til brown (20 mins at least).

Add salt and pepper and stock cubes and brown the meat until a deeper colour is achieved.

Add remaining spices and cook for a minute longer.

Add Passata and Marsala and Water and cook until you reach a near boil.

Reduce and simmer on very low for 2hrs or more.

Check to ensure it is not sticking.

When ready use on Lasagne or Spaghetti Bolognese or even Nachos.

Freeze what you don’t need until you want it.

Double the recipe as needed.


Massell 7’s are garlic and onion free stock cubes available at all supermarkets. If you do not have a fructose intolerance use regular stock cubes.

Marsala could be replaced with red or white wine, but Marsala gives the sauce a unique sweetness.

Fenugreek powder & Asoefatida powder can be found at Asian and Indian supply stores. I get mine from my local Deli and local IGA. Coles & Woolworths may not stock them consistently.

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