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Recipes

One-Pot Tomato & Spinach Pasta
15 Sep 2020

Serves: 4

Preparation of Ingredients: 10 min

Cooking: 20 min

Total Time: 30 min

Suitable for Vegetarians?

To make it Vegan, Chicken Stock can be swapped for Vegetable Stock.

Ingredients & Preparation:

Sauce

1 Tablespoon Olive Oil (Cold Pressed Where Possible, Not Extra Virgin)

1 Medium White Onion, Peeled and Chopped

6 Cloves Garlic, Finely Chopped

1 Can of Diced Tomatoes (Undrained)

1 ¼ Cup Chopped Spinach

1 ½ Cups Chicken Stock (or Vegetable Stock, for Vegetarians)

½ Teaspoon Oregano

½ Teaspoon Celtic Sea Salt

Pasta

1 Cup Whole Wheat Spaghetti (or Pasta of Choice)

Consider cutting the spaghetti into smaller pieces for ease of cooking.

Optional

¼ Cup Parmesan Cheese, Grated

Procedure:

1. Coat heated saucepan with oil.

2. Add garlic and onions. Stir until garlic starts to brown and onions start to turn translucent.

3. Add tomatoes, then the stock and oregano. Wait until it comes to a boil. Add the pasta. Stir until it softens and sinks into the liquid. Cover, reduce heat to medium-low and cook for about 7 minutes or until pasta is almost done.

4. Uncover, add in salt and stir. Add spinach in intervals, stirring each time until the spinach wilts. Remove and allow to rest for about 5 minutes.

5. Add grated parmesan cheese, serve and enjoy.

Nutritional Value/Special Notes:

– Olive Oil is mainly monounsaturated fat, which a healthier type of fat, and contains vitamin E and antioxidants, especially when cold pressed.

– Garlic and Onions contain inulin, a prebiotic for a healthier set of gut bacteria. Furthermore, garlic when minced and exposed to heat increases the amount of special sulphur compounds, which may have anti-diabetic properties.

– Tomatoes contain lycopene, which are increased when crushed/diced and cooked under low heat. Lycopene is a well-researched antioxidant, especially for protection against prostate cancer among men.

– Spinach is a source of potassium, magnesium, iron, folate and fibre,

– The mixture of vegetables provides a symphony of antioxidants that work in synergy.

– Celtic Sea Salt is lower in sodium compared to plain table salt, and contains more minerals. It comes in different flavours as well.

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