Growing up in an Italian home I ate pasta all the time and it’s still a staple in my diet. I really enjoy coming up with tasty ways to jazz up pasta and I feel the possibilities are endless even with vegan and gluten-free ingredients! Adding mushrooms or lentils to pasta can imitate a hearty “meaty” ragu and here is one example of how to make it!
Further Food Nutritionist Commentary:
By Rachel Paul, MS, RD
Veggie Mushroom Ragu Pasta
Half a bag of gluten-free pasta of choice (6 ounces)
1/2 package of white cremini mushrooms (4 ounces)
2 carrots (chopped)
1/2 red bell pepper (chopped)
1/2 bag of baby spinach (5 ounces)
1 tomato or 1 cup of cherry tomatoes (chopped)
1 can organic pure tomato sauce
2-4 garlic cloves
1 tablespoon coconut sugar
1/2 teaspoon fennel seeds
1/2 teaspoon red chili flakes
1/2 teaspoon cayenne pepper
1/2 teaspoon pink himalayan salt
1/2 teaspoon italian seasoning (to taste)
1 tablespoon olive oil (optional or veggie broth)
Toppings: Nutritional yeast and hemp hearts
Optional: one scoop Daily Turmeric Tonic
- Boil your water for pasta.
- Meanwhile, add oil or veggie broth to your skillet and add fennel seeds, chili flakes and minced garlic. Sauté for a few minutes until the garlic begins to bubble.
- Add all your veggies to your skillet.
- Add a little water or veggie broth as needed to begin to cook down the veggies until they start to shrink. Try to keep the liquid minimal.
- By this time, your water should be boiling and ready to cook pasta.
- Add a can of tomato sauce to veggie mix and stir everything together.
- Add remaining seasonings, including optional Daily Turmeric Tonic, and coconut sugar to taste.
- Simmer for a few more minutes.
- When pasta is cooked and drained, add it back to your saucepan and pour in your ragu.
- Stir everything to gather and serve. Don’t forget to top with hemp hearts and nutritional yeast!
Per Serving: Calories: 246; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 911mg; Potassium: 558mg; Carbohydrate: 52g; Fiber: 6g; Sugar: 17g; Protein: 8g
Nutrition Bonus: Vit A: 248%; Vit C: 101%; Iron: 18%; Calcium: 11%
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