4-Ingredient Low FODMAP Marinara Sauce (Instant Pot / Stovetop)

Ingredients

• 60 ml (¼ cup)garlic-infused olive oil
• 240 ml (1 cup)sliced leek greens
• 794 g (28 oz)diced tomatoes, with their juice
• To tastesalt

Instructions

1. 1

   Start the sauté

   Instant Pot method: Select Sauté on a 6-quart or 8-quart Instant Pot, or a comparable electric pressure cooker. When the display reads “Hot”, add the garlic-infused olive oil and leek greens. Cook for 2 minutes, stirring frequently.

2. 2

   Deglaze the pot

   Press Cancel. Add the tomatoes and their juice, then scrape the bottom of the pot clean with a plastic spoon or spatula. Add a few pinches of salt and any optional add-ins.

3. 3

   Pressure cook

   Close the lid and set the pressure release valve to “Sealing”. Select Pressure Cook and set the timer for 15 minutes.

4. 4

   Release and cool

   When the cooking cycle finishes, quick-release the pressure. Open the lid and leave the sauce to cool for a few minutes.

5. 5

   Blend the sauce

   Pulse the sauce on low with an immersion blender, regular blender or food processor until it reaches your preferred consistency. Avoid blending it too much, or it will become like tomato soup; alternatively, mash the tomatoes and leeks with a potato masher.

6. 6

   Adjust the seasoning

   Taste the sauce and adjust the salt and any optional add-ins as desired.

7. 7

   Serve the sauce

   Serve over a low FODMAP Italian dish, such as pasta (including up to 240 ml (1 cup) of brown rice spaghetti), up to 120 ml (½ cup) of spaghetti squash, shirataki noodles or hearts of palm noodles, or chicken Parmesan.

8. 8

   Heat the saucepan

   Stovetop method: Set a large saucepan, about 3 quarts, over medium-high heat. When hot, add the garlic-infused olive oil and leek greens. Cook for 2 minutes, stirring frequently.

9. 9

   Add the tomatoes

   Add the tomatoes and their juice, a few pinches of salt and any optional add-ins. Bring the mixture to a boil.

10. 10

    Simmer gently

    Once boiling, reduce the heat to medium-low, or level 2 on the source recipe’s stove. Cover and simmer for 45 minutes, stirring occasionally.

11. 11

    Cool the sauce

    Remove the saucepan from the heat and leave the sauce to cool for a few minutes.

12. 12

    Blend the sauce

    Pulse the sauce on low with an immersion blender, regular blender or food processor until it reaches your preferred consistency. Avoid blending it too much, or it will become like tomato soup; alternatively, mash the tomatoes and leeks with a potato masher.

13. 13

    Adjust the seasoning

    Taste the sauce and adjust the salt and any optional add-ins as desired.

14. 14

    Serve the sauce

    Serve over a low FODMAP Italian dish, such as pasta (including up to 240 ml (1 cup) of brown rice spaghetti), up to 120 ml (½ cup) of spaghetti squash, shirataki noodles or hearts of palm noodles, or chicken Parmesan.

What is marinara sauce?

Marinara is a tomato-based Italian sauce, commonly served with pasta and other savoury dishes. This version keeps the ingredient list short, using tomatoes, leek greens, salt and garlic-infused olive oil.

The pressure-cooker method speeds up the cooking, while the stovetop version gives the sauce a longer simmer. Both methods finish with blending or mashing to suit your preferred texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 105 calories, 1g protein, 9g carbs, 8g fat.

The tomatoes contribute most of the carbohydrates, while the garlic-infused olive oil supplies most of the fat. This sauce contains little protein on its own, so serve it with a protein-rich main or a balanced side to round out the meal.

Why use leek greens?

Leek greens: Sliced greens provide the sauce’s aromatic base alongside the infused oil. Stir them frequently as they sauté for 2 minutes so they cook evenly.

Garlic-infused oil: It brings garlic flavour to this four-ingredient sauce. Add it once the Instant Pot or saucepan is hot, before adding the leek greens.

Getting the cooking method right

Instant Pot: Scrape the base clean after adding the tomatoes and their juice. This deglazing step clears any bits stuck to the bottom before pressure cooking.

Stovetop: Bring the tomatoes to a boil first, then lower the heat, cover and simmer for 45 minutes. Stir occasionally during the simmer.

Choosing the texture

Blending: Use short pulses on a low setting and stop when the sauce looks the way you like it. Prolonged blending can make it too smooth and soup-like.

Mashing: A potato masher leaves more distinct pieces of tomato and leek. It is a useful option if you want a chunkier sauce or do not have a blender.

Timing and finishing

Pressure-cooker timing: The recipe sets the pressure-cook timer for 15 minutes, after sautéing the leek greens for 2 minutes. Allow a few minutes for cooling after releasing the pressure.

Stovetop timing: The sauce simmers, covered, for 45 minutes after it comes to a boil, in addition to the 2-minute sauté. The recipe advises cooling it for a few minutes before blending.

What to serve it with

Pasta: Spoon the sauce over your preferred pasta. The recipe suggests brown rice spaghetti as one option.

Other choices: Try it with spaghetti squash, shirataki noodles or hearts of palm noodles, or serve it over chicken Parmesan. The sauce also works wherever you would use a simple tomato marinara.

Recipe notes & tips

• Wait for the Instant Pot display to read “Hot” before adding the oil.
• Stir the leek greens frequently during their 2-minute sauté.
• Scrape the Instant Pot base thoroughly after adding the tomatoes.
• Keep the lid on during the 45-minute stovetop simmer.
• Blend in short pulses and check the texture as you go.
• Taste the sauce after blending and adjust the salt to suit.

Variations

• Add herbs: Stir in your chosen optional herbs as you add the tomatoes.
• Add chilli: Include chilli with the tomatoes for a spicier sauce.
• Keep it chunky: Mash the cooked tomatoes and leek greens with a potato masher.
• Make it smooth: Blend briefly with an immersion blender, stopping once the texture suits you.

Common mistakes to avoid

• Skipping the deglaze: Scrape the pot base clean after adding the tomatoes before pressure cooking.
• Over-blending: Pulse on low and stop once the sauce reaches your desired consistency.
• Forgetting to stir: Stir the leek greens often during the sauté so they cook evenly.
• Cooking at a high simmer: Lower the stovetop heat after the sauce boils and keep it covered.
• Seasoning only at the start: Taste after cooking and adjust the salt before serving.

How to store

Refrigerate leftover sauce in a covered container and use within 3–4 days. Reheat gently in a saucepan, stirring occasionally, or warm it in the microwave until hot throughout.

Frequently asked questions