I’ve finally nailed carbonara for vegetarians, and it only took one small addition

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Put down the pancetta! This sauce doesn’t need it

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Serves3–4
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I used to follow the low-FODMAP diet in an attempt to curb my IBS symptoms, but since I began working from home all the time, they’ve mostly resolved themselves. This has led to my rediscovery of the two kings of the kitchen (which are certainly not low-FODMAP)—onions and garlic.

My roast onion sauce has become a constant in my house, and I’ve started experimenting with more high-FODMAP foods.

This week, I tackled another recipe that I’ve been fiddling with for many years—vegetarian carbonara.

I’ve tried swapping the cured pork for sundried tomatoes, onions and sietan bacon, and while some of my attempts were close, none of them were as good as the traditional recipe.

But one ingredient changed all that.

I was missing the smokiness, which usually comes from the pork. After investing in a whole rope of smoked garlic, inspiration struck and I added three cloves to the base of caramelized onions I often use when I want to go meat-free.

Now, when I have a mouthful of this carbonara, I’m thinking “yum” instead of “huh, it would be better with pork.”

Carbonara is often a controversial recipe (pancetta or guanciale? Cream or no cream?), and I make mine as I was taught by an Italian friend (who would probably be horrified to hear I prefer tagliatelle to spaghetti). The only change I’ve made to the traditional method I was shown is the meat swap.

Let me know in the comments if you try this recipe, how you would improve it, or if you have any other cooking tips you’d like to share.

Vegetarian carbonara recipe

Method

  1. Heat the olive oil in a broad-based pan on a medium heat until the oil is shimmering.
  2. Add the chopped onion and garlic, and spread evenly, stirring regularly until browned. They will take between 30 minutes to an hour to properly caramelize. After 20 minutes, you might need to add a dash more oil to prevent burning.
  3. Crack three room-temperature eggs into a jug or bowl and beat until smooth.
  4. Add pepper to taste and the grated cheese, and mix with a fork to combine.
  5. When the onions are close to fully cooked, heat a deep saucepan of water on a high heat until it is at a constant rolling boil.
  6. Add a pinch of salt and then add the pasta, carefully folding long noodles into the pan once the bottoms have softened enough to do so (this is why I prefer tagliatelle, because it comes in nests).
  7. Stir regularly to stop the pasta sticking and cook according to the packet instructions.
  8. Drain the pasta, reserving some of the pasta water.
  9. Take the onions off the heat and use a ladle full of the cooked pasta water to deglaze the pan. Add your pasta, stir, then start gradually adding the egg sauce, mixing thoroughly between additions. It should combine with the pasta water to create a thick emulsion. If your pan is too hot or you add the sauce too fast, the eggs will curdle, so be sure to take your time and mix each ladle in fully before adding the next.

Ingredients

  • 1tbsp olive oil
  • 1 large red onion, diced
  • 2 shallots, diced
  • 3 cloves garlic, finely chopped
  • 3 cloves smoked garlic, finely chopped
  • 3 large eggs (or 4 small eggs)
  • 2 cups grated vegetarian Parmesan or Grana Padano cheese (check the ingredients to ensure it does not contain animal rennet)
  • 8oz spaghetti (or tagliatelle)
  • Pepper to taste
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

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