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Delicious & Nutritious Vegan Enriched Pasta

Coptic fasting can be a challenge when it comes to cooking tasty delicious dishes. However fasting recipes should not be either a sacrifice of flavor or of nutritional value. This vegan enriched pasta is slightly lower in calories and carbohydrates, slightly higher in protein and vitamin A. .

Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles, since pasta is an awesome source of complex carbohydrates releasing energy at a slow and sustained level, you don’t get the energy spikes associated with simple sugars. Here is an easy and delicious red sauce pasta recipe you are sure to enjoy.

Ingredients:

Tomato Sauce

  • 4 x 400 g  tins of quality chopped tomatoes
  • 2 tablespoon / 30 ml olive oil
  • 5 garlic cloves, finely chopped
  • 1 cup water
  • 3 teaspoons brown sugar
  • 1-1¼ tsp sea salt
  • Pepper, to taste
  • ½ teaspoon hot chili powder or flakes (optional)
  • Large sprig of basil (optional)

Preparation:

  • Heat olive oil in a large frying pan.
  • Throw in garlic and stir-fry it on low-medium heat until it softens and becomes fragrant.
  • Add tinned tomatoes. If using plum tomatoes squash them with a potato masher first before adding to the pan.
  • Now add stock or water, add 1 teaspoon of salt and chili and simmer (without a lid) on a low heat for about 45 to 60 minutes giving it a good stir every 10 to 15 minutes. You want the tomatoes to break down fully and the sauce to thicken so that it coats your pasta nicely.
  • Towards the end of cooking time, add a large spring of fresh basil and submerge it in the sauce to release its beautiful aroma.
  • Season the sauce with sugar (to neutralize citric acid used to preserve the tomatoes), pepper and more salt if needed. You can also add a bit more olive oil if you want it to be richer.
  • If you want your sauce to be smooth, transfer it into a blender and give it a good whiz. Or you can skip this step if you don’t mind your sauce a little chunky.
  • Mix the sauce into freshly cooked pasta. Serve with a few olives, lemon zest and fresh parsley.

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