Over the last year I’ve done a lot of experimenting to find healthy yet delicious alternatives to tomato-based pasta sauces. My daughter has GERD so tomatoes are a no-no for her. It has definitely been challenging trying to create a red sauce that looks like tomato sauce yet contains no actual tomatoes; but this one is a winner with not only my daughter but also my picky husband. I like to add lentils for added protein, iron, and fibre, but they are not everybody’s cup of tea. If you’ve never had them in your pasta before, try adding some to just a portion of the pasta so you can do a taste test before adding them to the whole pot.
2 cups chopped mushrooms
3 roasted red peppers
3 cloves garlic, minced
1/2 onion, diced
1 cup fresh chopped parsley, loosely packed
1 cup vegetable broth
1 cup grated cheddar cheese (optional, vegans can omit or substitute nutritional yeast)
2 tbsp olive oil
1 tsp salt
1/2 tsp oregano
1/2 tsp black pepper
340g package of spaghetti, cooked and drained
1 1/2 cups cooked lentils (optional for added protein, iron, and fibre)
1. In a large pot, heat the olive oil on medium heat, add the mushrooms and sauté for 5-10 mins until tender.
2. Meanwhile, place the roasted red peppers, garlic, onion, and parsley in a food processor and purée.
3. Add the purée to the mushrooms. Add the broth, salt, pepper, and oregano. Stir to combine.
4. Simmer on medium-low heat for 10-15 mins until the sauce thickens. Remove from heat, add cheese and stir until melted.
5. Add cooked pasta to pot and stir to combine. If you are adding lentils, they can be added now. Feel free to add greens or any other veggies you like!