I feel like I am going through a period where I’m just not eating enough. When this happens, I seek out fresh greens, and fill my fridge with loads of fruit and vegetables. Then the next challenge is then what on earth to make with them before they start to wilt and wither. Salads always spring to mind, but as the cooler weather strikes in our part of the world, I start thinking about creating soups and pasta sauces to satisfy the need for a warming meal. So this is one of my favourite and reliable pasta creations.
I was inspired to make this version of a pasta dish when I was cutting down on the amount of wheat I was eating. It’s quick and easy and you can really use anything that’s in your fridge. It is guaranteed to never turn out the same way twice, so this ‘recipe’ is really only a guide for you, of how to create a very healthy “veggie full” dinner. It has the potential to be vegan, vegetarian, gluten-free, wheat free…….but never flavour free. My preference is to opt for some meat to get my protein intake, and forgo the pasta.
Tuna and Vegetable Pasta Sauce
serves approx 4
- 1 corn cob – cut kernels off the cob
- 2 handfuls of spinach leaves (you could substitute this with rocket or arugula if you wanted to)
- 1 red onion
- 1 zucchini – cut into bite sized pieces
- 2 tins crushed tomatoes or a jar of tomato passata
- 4 cloves garlic
- 1 spring onion
- 380g drained tinned tuna
- 1 tbl spoon olive oil
- 1 tbl spoon dried oregano
- 1 handful fresh basil leaves
- 1 head broccoli – cut into bite sized pieces incl. the stem.
- 250g round beans
- 2 x tablespoons basil pesto to serve
- cracked black pepper
Dice your onion and crush your garlic and cook off in the olive oil. As your onion starts to go translucent then add in your corn kernels, your tuna, zucchini & dried oregano. Cook the vegetables for approx 5 mins, or until the tuna starts to brown slightly, then add in your tomato and cook down for at least 10 mins. Season with salt, pepper and if using tinned tomato’s possible a little bit of brown sugar (optional). At the time of serving the sauce add in your spinach leaves & basil and stir enough that the greens wilt in the heat of the sauce.
Blanch your broccoli and beans in boiling water, cooking until they turn a bright green colour. Drain and place the cooked greens in a bowl like you would your pasta and then serve the sauce on top. For a serving suggestion add a spoon of the basil pesto for extra flavour, some shaved parmesan cheese or even jazz up your sauce with a touch of chilli.
As an alternative base you could serve this sauce with pasta, lentils, quinoa or rice instead of greens, replace the tuna with chicken or even chickpeas.
Quick to cook, rich, warming and tasty, this is a fantastic meal to make after a long day at work, or on a weekend when you are lacking in the energy to create anything to labor intensive.
So open your fridge and create a veggie feast tonight!
Happy Cooking, Leah