Caramelised onions are back on the menu for those on the Low FODMAP diet! The discovery that pickled onions are Low FODMAP opened up a world of possibilities, and now you can even caramelise them. This recipe combines the sweetness of caramelised pickled onions with sundried tomatoes, a touch of maple syrup, and a creamy sauce to coat your pasta. It's a creative and exciting way to enjoy onions again, topped with fresh parsley for...
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Cook pasta according to package instructions. Reserve some pasta water.
Rinse pickled onions with water to remove excess vinegar.
Heat olive oil in a pan on medium-high heat, then add rinsed pickled onions and maple syrup. Cook until browned and caramelised.
Add sundried tomatoes and chilli oil, if using, to the pan and stir.
Add milk or cream and stir until combined.
Add cooked pasta and reserved pasta water a little at a time until the sauce reaches the desired consistency.
Sprinkle fresh parsley on top and serve.
Rinsing the pickled onions helps reduce the vinegar taste, allowing them to caramelise properly.
Adjust the amount of chilli oil based on your spice preference or omit it entirely for a milder dish.
Reserve more pasta water than you think you'll need; it helps adjust the sauce consistency.
Can I use regular onions instead of pickled onions?
No, regular onions are not Low FODMAP. Pickled onions are used because they are Low FODMAP and can be caramelised.
What type of pasta works best for this recipe?
Any pasta of your choice works well, but gluten-free pasta is recommended for those on a Low FODMAP diet.
Can I substitute maple syrup with another sweetener?
Yes, you can use honey or brown sugar, but maple syrup complements the pickled onions best.
How do I know when the pickled onions are caramelised?
The onions will turn golden brown and develop a sweet aroma.
Can I make this recipe dairy-free?
Yes, you can use a dairy-free milk or cream alternative to make the recipe suitable for dairy-free diets.
