Love pasta but can’t tolerate tomato pasta sauce? This No-Mato Veggie Packed Pasta Sauce is going to take you by surprise because it looks much like a traditional tomato passata and tastes very similar but as the name suggests there is no-(to)mato. It doesn’t miss on vegetables though – with over 7 different vegetables (hello plant points!) in each serve.
VEGGIE PACKED NO-MATO PASTA SAUCE
3 tablespoons extra virgin olive oil
1 medium brown onion, peeled and diced
4 cloves garlic, peeled and sliced
2 carrots, trimmed and diced
1 zucchini, trimmed and diced
2 stalks celery, diced
200g raw beetroot, peeled and diced
250g pumpkin, skin removed and diced
2 teaspoons Italian herb mix
1 teaspoon tamari or soy sauce
Good pinch sea salt
1 teaspoon nutritional yeast
2 cups vegetable stock
2 tablespoons red wine vinegar
1-2 teaspoons honey or maple syrup
Serve with : pasta of your choice, we loved chickpea pasta to increase protein and fibre
METHOD:
Heat extra virgin olive oil on medium heat in a large saucepan. Add onion, garlic, carrots, celery, zucchini, and sweat the vegetables (sweat = pop a lid on and cook them) until tender. Add the raw beetroot, pumpkin, Italian herbs, nutritional yeast, tamari / soy, a good pinch of salt and pepper and 2 cups vegetable stock. Pop the lid on and reduce heat to a simmer and cook for 50-60 minutes until the vegetables are soft and the liquid has reduced to a thick sauce. Once cooked, remove from heat and add the red wine vinegar and honey or maple. Blitz in a high speed blender until smooth. Serve with your favourite pasta and parmesan cheese if desired.
Trying to keep up with your iron intake on a plant based diet can be a challenge without good planning in place. In the same breath, if you aren’t 100% plant based but are keen to be eating more plant based meals it’s important you’re considering these nutrients of focus that can slip in vegetarian and vegan diets. This is exactly why I wrote this PLANT BASED IRON RICH MEAL PLAN. So that you have the structured guidance through recipes and snacks to stay on top of your dietary intake of iron whilst eating more plants. Download it via the shop $16.99AUD today.
