✓ Dairy-Free Option
✓ Nut-Free Option
We’re always encouraging our patients to ensure they’re consuming adequate protein at each meal, to stabilise blood sugars, promote satiety and ensure great energy levels – One of the troubles with many pasta dishes though is that they are high in refined carbohydrates and often provide little in the way of protein, so by swapping to a lentil or pulse pasta, you can reduce grain consumption, increase protein intake and still have a delicious and satisfying meal. Throw on a handful of fetta, and you a lovely vegetarian meal with a complete protein (you could also add in some chicken for a non-vego option, if preferred). This dish is a great option for those on gluten-free diets, as well as anyone who is interested in promoting microbial diversity in their gastrointestinal tract, due to all the wonderful plant fibres and polyphenols it contains! Enjoy!
- 1 splash extra virgin olive oil
- 1 large red onion diced
- 3-4 cloves garlic crushed
- 1/2 tsp coconut sugar
- 1 splash balsamic vinegar
- 2 medium carrots grated
- 1 medium red capsicum diced
- 350g white mushrooms sliced
- 200g cherry tomatoes halved
- 1 280g jar artichoke hearts, drained and halved We use the "Sandhurst Artichoke Hearts in Brine", from Woolies or Coles
- 1 generous handful black olives pitted
- 700-800g tomato pasta sauce (a nice basil and garlic variety can be yummy, if available)
- 1 splash red wine
- 1 generous handful fresh basil torn
- Salt and pepper to taste
- 400g lentil pasta e.g. San Remo Pulse Pasta (red lentil variety)
- 200g Fetta chopped, to serve
- Fresh basil, pine nuts and/or diced avocado to serve
- Heat the olive oil in a large frypan over a medium heat. Add the diced red onion and garlic, and saute for 1-2 minutes. Add the coconut sugar and balsamic, and cook for another 1-2 minutes, until soft and caramelised.
- Add the grated carrot and chopped capsicum and cook for 2-3 minutes.
- Add the mushrooms, chopped cherry tomatoes, artichoke hearts and olives and cook for another minute or two. Then add in the pasta sauce and red wine and cook over a medium heat for 10-15 minutes while the pasta cooks.
- While the sauce is cooking, cook the lentil pasta as per the instructions on the box.
- Just before serving, add the torn basil leaves to the tomato mixture and season with salt and pepper (to taste).
- Drain the pasta, stir through the sauce and serve topped with fetta, pine nuts, fresh basil and/or diced avocado.
- For a dairy-free version, omit the fetta.
- For a nut/seed-free version, omit the pine nuts.
- In addition to basil, fetta and pine nuts, other yummy toppings include fresh parmesan or chopped bean sprouts.
- If you like a 'saucier' sauce, consider adding a splash of water or extra pasta sauce. If you prefer a chunkier sauce, add less pasta sauce or cook for longer without a lid to cook off some of the liquid.
- I like to serve this dish with a big side of greens, or some steamed veggies.
- For the artichoke hearts, try to find a variety in brine or olive oil (as opposed to canola oil) - I like the Sandhurst Artichoke Hearts in brine, available at Coles and Woolies.