This delicious and healthy red sauce for pasta recipe is perfect for those looking to enjoy a flavorful meal without compromising on nutrition. This vegan-friendly recipe uses whole food plant-based ingredients, such as tomatoes, garlic, onion, and herbs, to create a rich and savory sauce that will tantalize your taste buds. Whether you're looking for an easy weeknight dinner or a special occasion dish, this red sauce for pasta is sure to win some hearts at home and outside, especially with kids and toddlers! Why Regular Red Sauce for Pasta May be Unhealthy Regular red sauce for pasta is often made with unhealthy ingredients such as processed tomato paste, sugar, and preservatives. These ingredients can add unnecessary calories and fat to your meal and cause oxidative stress while also providing little nutritional value. Additionally, many store-bought sauces contain high levels of sodium which can be detrimental to your health by increasing risk of high blood pressure, stomach cancer, stroke, chronic kidney disease and heart disease. So, choose to make your own homemade marinara sauce instead and enjoy your yummy pasta in arrabbiata sauce tonight! Is olive oil healthy? Olive oil is often used to make red sauce for pasta due to its flavor, but it should be avoided if possible. Even Extra Virgin Olive Oil has been found toworsen arterial stiffness as measured by flow mediated dilation, which can increase the risk of cardiovascular disease. Additionally, olive oil is not a whole food and therefore does not provide enough nutritional value. Instead of using olive oil, we recommend using whole olives for flavor in pasta sauce if needed, else just stick with garlic cloves and red pepper flakes. Whole olives are a much healthier alternative as they contain healthy fats and antioxidants that can help reduce inflammation and improve heart health. Healthy Swaps for WFPB Red Sauce for Pasta 1. Nut Butter Instead of Olive Oil: Nut butter can be used as a healthier alternative to olive oil when making red sauce for pasta. It adds creaminess and flavor without the artery crippling effects of olive oil. 2. Miso Paste Instead of Salt: Miso paste is a great way to add umami flavor to your red sauce while avoiding the high sodium content of regular salt. Miso paste also has high sodium, but its soya phytonutrients may be protective against it. Use sparingly. 3. Fresh Tomatoes Instead of Canned Tomato Paste: Fresh tomatoes are much healthier than canned tomato paste because they are packed with vitamins and minerals that may be lost in the canning process. Additionally, fresh tomatoes have a much better flavor than canned tomato paste. Healthy Red Sauce for Pasta Recipe This delicious and healthy redsauceforpasta recipeis perfect for those looking to enjoy a flavorful meal without compromising onnutrition. This vegan-friendly recipe uses wholefoodplant-based ingredients, such as tomatoes,garlic, onion, and herbs, to create a rich and savorysaucethat will tantalize yourtastebuds. Whether you're looking for an easy weeknight dinner or a special occasiondish, this redsaucefor pasta is sure to win some hearts at home and outside! Delicious Red Sauce for Pasta Recipe: A Quick and Easy Marinara Sauce Recipe for Your Pasta Dishes Category Main Course Servings 4 Prep Time 15 minutes Cook Time 45 minutes Calories 58 This delicious and healthy red sauce for pasta recipe is perfect for those looking to enjoy a flavorful meal without compromising on nutrition. Author: Dr. Achyuthan Eswar Ingredients 1 tablespoonalmond butter 1 onion, diced 3 cloves garlic, minced 500 grams tomato puree 1 teaspoon fresh oregano 1 sprig fresh basil leaves 1/2 teaspoon black pepper powder 2 bay leaves 1/2 teaspoon red chilli flakes 2 tablespoons miso paste or 2 tsp salt Directions Heat a large saucepan over medium heat and add some water. Once melted, add the diced onion and garlic and saut until softened. Add the tomato puree, oregano, basil leaves, black pepper powder, bay leaves, red chilli flakes to the pan. Stir to combine all ingredients. Simmer for 10 minutes or until the sauce has thickened slightly, then add thealmond butterand take if off the stove. Use an immersion blender or food processor to blend the sauce until it is smooth and creamy. Leave some chunks remaining for a chunkier sauce. Taste and season with miso paste or salt if needed. Serve over cooked pasta with bell peppers, sauted mushrooms or your favorite vegetables of choice! Sprinkle chili flakes on top for extra flavor if desired. Enjoy! Recipe Note For a more authentic Italian flavor, use San Marzano tomatoes to make your own homemade tomato sauce or marinara sauce. This can give the dish an extra depth of flavor that you cannot get from canned tomato paste. Add a few sliced olives instead of extra virgin olive oil for a richer and creamier texture. To make a classic Italian dish, add some oregano and basil leaves on top of the pasta while serving for an aromatic flavor. For busy weeknights, try using pre-made wholegrain pasta dishes such as ravioli or lasagna that can be quickly cooked in the oven with your red sauce for pasta. Get creative by adding some of your favorite vegetables like bell peppers, mushrooms, zucchini or eggplant to the sauce for added nutrition and flavor! Finally, take it up a notch by following an Italian grandmother's recipe and adding some fresh vegan Parmesan cheese on top before serving! You can easily make this powdered cashew nuts and nutritional yeast. For a variety of pasta shapes, try using penne, rigatoni, fusilli or farfalle. Cook the pasta according to the package instructions in boiling water over medium-high heat until it reaches an al dente texture. To make your red sauce even more flavorful, add some pantry staples like capers or olives for an umami kick.
