Oil Free Roast Vegetable Pasta
This oil free roast vegetable pasta recipe makes a low fat and tasty whole food, plant based (WFPB) meal.
When I roast veggies without oil I often start the cooking process with the veggies in a covered oven dish or tray. As the vegetables start to release some liquid I remove the lid. By cooking like this the veg doesn’t dry out too much. Here I roast onion, butternut squash, pepper and mushrooms, though you could add pretty much any type of vegetable to the roasting tray: courgettes, carrots and aubergine all go well in an oil free roast vegetable pasta sauce.
I often use rustic passata as a ready made, oil free tomato sauce: it’s one of my favourite ingredients. I buy ‘Cirio’ rustic passata. The consistency is somewhere between a tin of chopped tomatoes and smooth passata, and it tastes lovely. If you can’t find rustic passata then roughly blitz a tin of tomatoes in a food processor. I wouldn’t use regular, smooth passata when making a tomato-based pasta sauce though because the the consistency would be too slimy.
To add protein to this meal I use a drained tin of borlotti beans. I like borlotti beans in pasta dishes but feel free to use whatever bean variety you have in the cupboard. You could also add some tofu: my favourite is the ‘Naked’ tofu made by ‘The Tofoo Company’.
If you follow a low fat diet this recipe is for you: it is very low in fat. However if you want to add some healthy fats to the meal then add chopped nuts, seeds or avocado: roasted pecans work well! For details on how to roast nuts see here.
Free from: nut, soya, yeast
Gluten, wheat free: use suitable pasta such as buckwheat, brown rice or lentil pasta
This is a vegan recipe
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- 2 medium red onions (peeled and sliced)
- 1/2 butternut squash (peeled and chopped)
- 1 pepper (deseeded and chopped)
- 200 g mushrooms (sliced)
- 350 g rustic passata (or a tin of tomatoes, roughly blitzed in a food processor)
- 1 good handful spinach or kale
- 1 tsp dried basil (or a handful of fresh basil)
- 1/2 tsp garlic granules
- 1 tbsp tomato purée
- 1 tin borlotti beans (drained)
- salt and black pepper (to taste)
Put the onion, butternut squash and pepper into an oven proof dish with a lid. Pop the lid on and cook in an oven at 180C for around 30 minutes. Check the veg regularly: as soon as the veg starts to release some liquid take the lid off and continue to cook.
When the veg is soft, add the mushrooms. Cook, uncovered, for 10 minutes or so to allow the mushrooms to soften.
Add all the sauce ingredients plus the roast veg to a pan and heat until the spinach / kale has wilted. Taste and adjust seasoning if necessary. Serve with pasta.