Monday, July 13, 2009

Tomato Pasta Sauce & Your 5-A-Day Veggies

A simple-to-make pasta sauce can contain all of your 5-a-day veggies, especially when you get creative.

I am a huge fan of pasta sauce.

  • it's easy to cook - leave it to simmer for maximum flavour.
  • it's cheap - meat/veggie protein + tomato and onion and whatever veggies you have in the fridge, pantry or freezer.it's quick - you can have it on the table in under 30 minutes.
  • it also freezes & defrosts well, so is worth making a larger batch
All you have to do is add 3 more veggies you and your family enjoy or can easily hide in the tomatoey goodness.

I generally use a food processor to whiz up the veggies, as there's isn't always time to chop, and add things like: carrots, cabbage, beans, legumes (lentils thicken the sauce nicely), capsicum, mushrooms, sweet potato, green beans, cauliflower, broccoli, whatever you like!

Ingredients:

200g pasta & pot of water 400g lean meat or vegetable protein (eg. tofu, legumes)
1 can diced tomatoes
1/2 bottle tomato puree (often called sugo or passata on the jar)
1 onion, chopped garlic to taste
salt, oregano, basil to taste
200ml red wine, optional

Method:
Heat pan on the stove and add a small amount of olive oil.
When the oil is hot a
dd the chopped onion, and veggies until they soften, then and add the meat to brown.

Add canned tomatoes,
garlic, tomato puree & wine.
Add herbs & simmer until liquid has reduced.

Cook a handful of pasta per person or have this sauce in a wrap, burrito-style.

Combine & enjoy! :)

For all you MasterChef fans... don't just be a spectator, be a creator!


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