A Nourishing, Tasty, Vegetarian Pasta
Pasta has got a bad reputation over the years.
It's been blamed for:
- Fat and weight gain
- Bloating and digestive issues
- Inability to lose weight
- Metabolic diseases such as diabetes
And is there evidence for any of this? Short answer, no.
Pasta may cause digestive issues if you have IBS/FODMAP issues or Coeliac Disease of course. Otherwise the main issue is portion size. Often we eat a bowl of mainly pasta with just a bit of sauce. I personally have more of a 1:1 ratio of sauce to pasta, the sauce is where all the flavour is anyway.
So is pasta healthy? YES
I regularly eat pasta. Multiple times per week. Sometimes I eat wholemeal pasta or legume pasta, but mainly I eat white pasta. Because the important part is the sauce. That's where you will get the majority of your nutrients. Interestingly as well, white wheat based pasta is still low GI, meaning it's slowly digested and will keep you full and satisfied.
So no need to fear pasta, especially if you try my super tasty and veggie packed pasta sauce below
1 onion, diced
1 tbsp minced garlic
1 tbsp good quality Extra Virgin Olive Oil ( I use Cobram Estate)
1 zucchini, grated,
2 carrots, grated
1 head of broccoli, florets chopped small and the stalk grated
150ml dry red wine
400g tin of crushed tomatoes
400g tin of lentils
1 tbsp dried oregano
3-5 sprigs of rosemary, leaves removed from stalk
Salt and pepper to taste
On a medium to high heat in a large pan, saute the onion in the olive oil for 3-5 minutes.
Add all of the vegetables, wine and garlic. Cook for 3-5 minutes until the wine has reduced
Add the passata, tomatoes, lentils and herbs.
Cook on a medium heat, stirring every few minutes for 20-30 minutes until desired consistency is achieved
Serve with about 1 cup of cooked pasta for the average person, you may need more if you're active or depending on your goals!
I sometimes add a small tin of tuna to my serve if I feel like I need some extra protein Parmesan, parsley and chilli are all great toppings