Veggie Mushroom Ragu Pasta

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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:

This vegetarian twist on an Italian classic is perfect for any day of the week—even busy weeknights. By using gluten-free pasta, this dish is easy to digest, even for those with Celiac disease or gluten sensitivities. The many vegetables add tons of vitamins and minerals like calcium and vitamins A and D!


By Rachel Paul, MS, RD

Veggie Mushroom Ragu Pasta

  • Prep Time: 25 mins
  • Cook Time: 25 mins
  • Servings: 2

Ingredients

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

Instructions

  1. Boil your water for pasta.
  2. 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.
  3. Add all your veggies to your skillet.
  4. 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.
  5. By this time, your water should be boiling and ready to cook pasta.
  6. Add a can of tomato sauce to veggie mix and stir everything together.
  7. Add remaining seasonings, including optional Daily Turmeric Tonic, and coconut sugar to taste.
  8. Simmer for a few more minutes.
  9. When pasta is cooked and drained, add it back to your saucepan and pour in your ragu.
  10. Stir everything to gather and serve. Don’t forget to top with hemp hearts and nutritional yeast!
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!

Nutrition Information

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%

 

Want to add an anti-inflammatory kick? Season with a scoop of Further Food Daily Turmeric Tonic!

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