Tomato & coconut pasta

 
Tomato coconut pasta .jpg
 
 
 

This dish is taking spaghetti to a whole new level! The sauce is what makes it, it's got a little spice and everything nice ;) Accompanied by black bean "meatballs" and zucchini noodles. Zucchini noodles are a healthy alternative to pasta because they aren't empty calories. Simple carbs (like pasta) are refined and contain little to no fiber. They are digested more quickly which will give you quick energy but will cause you to crash later on and make you feel more hungry. They also lead to major swings in blood sugar levels. Zucchini noodles are low in carbs and calories. They are a great source of antioxidants, vitamin C, and contain anti-inflammatory properties that can improve hearth health.

 

Recipe

Pasta Sauce:

  • ½ cup diced white onion
  • 8 cloves garlic
  • 1 cup diced roma tomatoes or 1 cup canned tomatoes
  • 1/3 cup coconut cream (full fat)
  • ½ cup water
  • 1 tsp dried oregano
  • 1 tbsp dried basil
  • 3-4 tbsp nutritional yeast
  • 2 tbsp apple cider vinegar
  • 1 tsp black pepper
  • 1 tsp cayenne pepper
  • sea salt to taste

 

Zoodles:

  • 2 large zucchini noodles, spiralized and lightly boiled, just until soft 

 

meatballs:

  • 2 cups black beans (strained and rinsed)
  • 1/2 cup teff flour
  • 1 tbsp garlic powder
  • 1 tbsp italian seasoning
  • 1/4 cup nutritional yeast
  • 1 tsp smoked paprika
  • 1/2 tsp sea salt
  • 1/2 cup finely chopped onions
  • 2 tsp tomato paste
  • 1/4 cup chopped parsley

 

finishes:

  • Fresh basil

 

Directions

Pasta Sauce:

1.     Stir fry onions with some water for 5 minutes.

2.     Add garlic and tomatoes & cook for 6-8 minutes (until water evaporates)

3.     Add ½ cup water and let simmer for 4-6 minutes.

4.     Blend mixture in a blender for about 1 minute.

5.     Add coconut and seasonings and let simmer until thick and creamy.

 

 Zoodles:

1.     Spiralize zucchini noodles

2.     Boil in water just until soft

 

Meatballs:

1. First, blend the onions and parsley in a blender or food processor until finely chopped. 

2. Add the remaining ingredients and blend until desired consistency.

3. Form meatballs however you'd like (an ice cream scooper works well) and fry on a lightly oiled non-stick pan until crispy brown (about 10 minutes, rotating every so often).