Tuscan Pasta (a Perfect Summer Dish)

Have you enjoyed Tuscan pasta before? It’s an easy way of saying lots of veggies tossed in a flavorful homemade pasta sauce. In fact, if you head to the grocery store, you’ll see a variety of jarred sauces with some variation of the words on them.

But you’re in luck, because this Tuscan pasta recipe is packed with your favorite fresh veggies and tossed in a light tomato sauce. Served over a bed of brown rice pasta, this Tuscan-inspired recipe is is meat-free and vegan-friendly — it’s the perfect recipe to feed a crowd.

Nutrition Facts

Zucchini, mushrooms and tomatoes. Three great summer vegetables are represented in this dish alongside onions, brown rice pasta, coconut oil and many seasonings. This adds up to one nutritious dish.

At only 276 calories per serving, the macronutrients are impressive for a vegan pasta dish: 41 grams of carbohydrates (9 grams are fiber, making this a fiber-rich meal as well), 10 grams of fat and 12 grams of protein. If you add chicken breast to make this a Tuscan chicken pasta, then you have even more protein, of course.

With all of these nutrition-rich ingredients, this Tuscan pasta is also high in many vitamins and minerals. Each serving provides 95 percent Daily Value (DV) of vitamin C, 129 percent DV of vitamin B1 (thiamine) and 71 percent DV of vitamin A. It’s also more than 40 percent DV in vitamins B2, B3, B5 and B6.

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Minerals are also impressive: 59 percent DV in copper, 39 percent DV in manganese and 37 percent DV in phosphorus. It’s also more than 20 percent DV in magnesium, iron, potassium and zinc.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Tuscan Pasta

In a large skillet over medium-high heat, mix tomatoes, tomato sauce, coconut sugar and seasonings in a skillet over medium-high heat.

Bring the mix to a boil and once it’s bubbling, reduce the heat. Cover the skillet and simmer for 20 minutes.

Use the downtime to get that brown rice pasta ready. This is a great alternative to wheat pasta, especially if you’re avoiding gluten. (Another great new option is lentil-based pasta that is relatively high in protein.) Use a medium-sized pot to cook the pasta according to the package directions. Drain and set aside.

While your sauce is still simmering, heat the coconut oil in a separate saucepan. While you might be tempted to use olive oil, coconut oil, which is loaded with health benefits, is a better option over higher heat.

Then add in the zucchini, mushrooms and onions. Cook until the veggies are tender but still crisp. Next, add the tomato sauce mixture to the vegetables. Once those are all mixed up, toss in the pasta and coat it with the sauce and veggies.

Adding some fresh herbs, like parsley or basil, can really take this Tuscan pasta recipe over the edge. If you can tolerate dairy, top with Pecorino Romano. An Italian sheep hard cheese that you should grate over the pasta, it imparts a grassy and earthy flavor.

The best part about this recipe is that it’s easily customizable. Add a little spinach, replace the mushrooms with bell peppers — make this Tuscan pasta your own, because it’s a recipe you’ll want to return to over and over again.

If you want to add a meat protein, consider chicken for a Tuscan chicken pasta.

Other Recommended Pasta Dishes

• Macaroni Salad
• Vegan Alfredo
• Tuna Pasta Salad with Kalamata Olives
• Zucchini Noodles with Marinara Sauce
• Zucchini Lasagna

Tuscan Pasta Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 4 1x
• Diet: Vegan

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Description

Have you enjoyed Tuscan pasta before? It’s an easy way of saying lots of veggies tossed in a flavorful homemade pasta sauce.

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Ingredients

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• one 28-ounce can diced tomatoes
• one 8-ounce can tomato sauce
• 1 tablespoon coconut sugar
• 2 teaspoon garlic powder
• 2 teaspoon Italian seasoning
• ½ teaspoon black pepper
• ½ teaspoon sea salt
• 2 tablespoon coconut oil
• 1 pound zucchini (around 3 medium-sized), sliced
• 8 ounces mushrooms, chopped
• 1 onion, chopped
• 12 ounces brown rice pasta (three-quarters of a standard package)
• Pecorino Romano (sheep cheese), optional

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Instructions

1. Mix tomatoes, tomato sauce, coconut sugar, and seasonings in skillet over medium-high heat. Bring mixture to a boil and then reduce heat. Cover and simmer for 20 minutes.
2. While mixture is simmering, using a medium pot, cook pasta in boiling water as directed on package. Drain and set aside.
3. Heat coconut oil in a separate saucepan. Add zucchini, mushrooms and onions. Cook until vegetables are tender but still crisp.
4. Add to tomato sauce mixture and then add in pasta mixture. Stir until well combined, plate and serve.
5. Optionally, top with grated Pecorino Romano.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Main Dishes
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving (522 g)
• Calories: 276
• Sugar: 11.4 g
• Sodium: 604 mg (40% DV)
• Fat: 9.6 g
• Saturated Fat: 6.5 g
• Unsaturated Fat: 2.2 g
• Trans Fat: 0 g
• Carbohydrates: 41.2 g
• Fiber: 9 g
• Protein: 12.2 g
• Cholesterol: 35 mg