Hearty Tomato Pasta

This quick and easy pasta dish is perfect for a busy weeknight meal. It's loaded with flavour, nutrients, and it's free from gluten, animal products, and refined sugars, making it a great choice for maintaining good mental and physical well-being. Enjoy!

Hearty Tomato Pasta Recipe Details:

• Preparation Time: 10 minutes

• Cooking Time: 20 minutes

• Total Time: 30 minutes

• Number of Servings: Serves 4

• Calories: Approximately 300–350 calories per serving

Ingredients:

• 200g gluten-free pasta (such as rice or quinoa pasta)

• 2 tbsp olive oil (about 30 g)

• 1 medium onion, finely chopped (about 150 g)

• 3 garlic cloves, minced (about 9 g)

• 1 can crushed tomatoes (about 400 g or 4 fresh tomatoes, diced)

• 2 tbsp tomato paste (about 30 g, ensure it's sugar-free)

• 1 tsp dried oregano (about 1 g)

• 1 tsp dried basil (about 1 g)

• 1/2 tsp red pepper flakes (about 0.5 g, optional, for a bit of heat)

• Salt and pepper to taste

• Fresh basil leaves for garnish

• Nutritional yeast (optional, for a cheesy flavour)

• Fresh parsley, chopped (for garnish)

Steps to Follow:

Cook the Pasta:

• Bring a large pot of salted water to a boil. Ensure there is enough water to fully submerge the pasta.

• Add the gluten-free pasta to the boiling water. Stir occasionally to prevent the pasta from sticking together.

• Cook according to the package instructions until the pasta is al dente, typically about 8–10 minutes.

• Drain the pasta in a colander and set it aside. You can toss it with a little olive oil to prevent it from sticking.

Cook the Sauce:

• While the pasta is cooking, heat olive oil in a large pan over medium heat.

• Add the chopped onion and sauté until translucent, about 5 minutes.

• Add the minced garlic and cook for another 1-2 minutes, until fragrant.

• Stir in the crushed tomatoes and tomato paste.

• Add dried oregano, dried basil, red pepper flakes (if using), salt, and pepper.

• Stir well to combine and let the sauce simmer for about 10-15 minutes, allowing the flavors to meld together. Stir occasionally.

Combine pasta and sauce and serve:

• Once the sauce has thickened slightly, add the cooked pasta to the pan.

• Toss to coat the pasta evenly with the sauce.

• Divide the pasta among serving bowls, ensuring an even distribution of sauce and pasta.

• Garnish each bowl with fresh basil leaves, a sprinkle of nutritional yeast (if using) for a cheesy flavor, and chopped parsley for freshness.

• Serve the pasta hot and enjoy your flavorful, nutritious meal.

Key Ingredients & Benefits:

• Gluten-Free Pasta: Provides a satisfying base for the dish without the potential for inflammation associated with gluten. Gluten-free pasta varieties like rice or quinoa pasta offer a light yet filling option that accommodates gluten-sensitive diets.

• Olive Oil: Used to add smoothness, olive oil is rich in healthy fats and antioxidants. It complements the cashews' creamy texture and supports overall health by contributing monounsaturated fats and vitamin E, promoting heart health and reducing inflammation.

• Tomatoes: Serve as the foundation of the sauce, packed with lycopene and vitamin C, antioxidants known to promote heart health and reduce inflammation. The natural sweetness and acidity of tomatoes create a balanced and flavorful sauce.

• Garlic: Known for its distinctive aroma and flavor, garlic brings a subtle depth to the spread. It contains allicin, a compound celebrated for its anti-inflammatory and immune-boosting properties.

• Basil and Oregano: These herbs infuse the pasta with classic Italian flavors while offering anti-inflammatory and antimicrobial benefits. Basil and oregano not only enhance the taste but also contribute to overall health by providing essential nutrients and compounds that support the immune system.

Serving Suggestions:

• Serve with a side of gluten-free garlic bread for a classic Italian pairing.

• Pair with a fresh green salad for added crunch and nutrition.

• Add grilled vegetables, such as zucchini or eggplant, to complement the pasta dish.

• Top with roasted pine nuts or sunflower seeds for a bit of crunch and added flavor.

• Enjoy with a chilled glass of sparkling water or your favorite non-alcoholic beverage for a refreshing accompaniment.

Tips for Making Hearty Tomato Pasta:

• Use Quality Tomatoes: Select canned tomatoes without added sugar or opt for fresh ripe tomatoes to achieve the best flavor and texture in your sauce.

• Adjust Seasonings: Tailor the spices to your preference by adjusting the amounts of salt, garlic, and herbs for a flavor profile that suits your taste.

• Add Protein: For a heartier meal, include plant-based proteins like chickpeas or lentils, which can enhance the dish's nutritional value and make it more filling.

• Try Different Herbs: Experiment with herbs like thyme or rosemary to introduce new flavors and elevate the taste of the pasta.

• Use Nutritional Yeast: Incorporate nutritional yeast for a cheesy flavor without dairy. It can be sprinkled on top before serving or mixed into the sauce for added richness.

• Control the Heat: For those who enjoy a bit of spice, increase the amount of red pepper flakes or add a dash of hot sauce to the sauce.

• Garnish Creatively: Finish the dish with a variety of garnishes, such as chopped fresh parsley, for a burst of color and freshness that complements the flavors.

These alternatives and suggestions allow you to customize the hearty tomato pasta to suit your dietary preferences, flavor profiles, and culinary creativity, making it a versatile addition to your kitchen repertoire. Enjoy experimenting!

Alternative Ingredients:

Pasta:

• Zucchini Noodles: Swap out gluten-free pasta for zucchini noodles for a low-carb, veggie-packed option that offers a light and refreshing base for the sauce.

• Sweet Potato Noodles: Use spiralized sweet potatoes for a naturally sweet and hearty alternative that pairs beautifully with the tomato sauce.

• Lentil or Chickpea Pasta: Substitute gluten-free pasta with lentil or chickpea pasta for added protein and a nutty flavor. These options are great for those seeking a more nutrient-dense alternative.

Flavors:

• Balsamic Vinegar: Add a splash of balsamic vinegar for a sweet and tangy flavor that complements the tomatoes and enhances the sauce's richness.

• Tahini: Add 1 tablespoon of tahini for a creamier texture and a slightly nutty, earthy flavor.

Spices:

• Smoked Paprika: Incorporate smoked paprika for a smoky, robust flavor that adds complexity and warmth to the sauce.

• Coriander: Use a pinch of ground coriander for a citrusy, aromatic note that brightens the dish and complements the fresh herbs.

Liquid:

• Vegetable Broth: Replace some of the water with vegetable broth for added depth and savory flavor, enhancing the overall richness of the sauce.

• Almond Milk: For a creamy texture with a mild nutty taste, substitute some of the water with almond milk, creating a luxurious sauce.

Herbs:

• Basil: For a Mediterranean twist, use fresh basil instead of dill or parsley.

• Cilantro: For a fresh, citrusy twist, use cilantro in place of basil or parsley to add a unique flavor profile to the pasta.

• Thyme: Add fresh thyme for an earthy, slightly minty flavor that pairs well with the tomato sauce and complements the other herbs.

Protein Enhancements:

• White Beans: Mix in cooked white beans such as cannellini or navy beans for added protein and creaminess, making the dish more filling.

• Edamame: Add shelled edamame for a protein boost and a pop of color, offering a satisfying and nutritious addition.

Garnishes:

• Pine Nuts: Toasted pine nuts provide a buttery, crunchy topping that enhances the texture and flavor of the dish.

• Avocado Slices: Top with fresh avocado slices for creamy richness and healthy fats, balancing the acidity of the tomato sauce.

Tips for Customization:

• Adjust Seasonings: Feel free to modify the amounts of salt, garlic, and herbs to tailor the flavor to your liking. This allows you to create a dish that perfectly suits your taste preferences.

• Texture Preferences: For a chunkier sauce, use crushed tomatoes or roughly chop fresh tomatoes. If you prefer a smoother texture, blend the sauce ingredients until they reach the desired consistency.

• Enhance with Heat: If you enjoy a bit of spice, add extra red pepper flakes or a dash of hot sauce to give the pasta a delightful kick.

• Colorful Presentation: Use a variety of garnishes like cherry tomatoes, roasted red peppers, or microgreens to add color and visual appeal to your dish.

• Experiment with Herbs: Feel free to try different herb combinations, such as mixing fresh and dried herbs, to discover unique flavor profiles that complement the sauce.