Since we only try to eat meat 3-5 times a week, and we save those time for dinner for better digestion, that means coming up with yummy dinners that have a solid amount of plant protein can be challenging. But this veggie sauce loaded with protein does NOT disappoint!
Wanna know the secret? Black beans. I know, your first thought is ew. But think about it. We usually use black beans when we eat Mexican or chili, so why not throw it in your pasta sauce to make it loaded with protein, fiber, phytonutrients, folate, and cholesterol lowering properties?! Oh baby!
Bonus: this is an excellent way to get those vegetables into your kiddos bodies. I never recommend hiding vegetables in their food, as they need to develop a love for them and WHY they need to eat them. BUT, it still is a great way to get consume a variety of vegetables that maybe they otherwise haven’t learned to love yet.
I’m going to let some pictures do some talking and then I’ll post the recipe below.
High Protein Veggie Sauce
(Gluten Free, Dairy Free, Vegan)
1/2 CAN BLACK BEANS DRAINED AND RINSED
1/2 GREEN BELL PEPPER
2 LARGE CARROTS OR 1/2 BAG BABY CARROTS
1 SMALL CAN OF MUSHROOMS RINSED AND DRAINED, OR 6 SMALL MUSHROOMS CLEANED
1 JAR OF YOUR FAVORITE, ORGANIC SPAGHETTI SAUCE
SALT AND PEPPER
1 TBS GARLIC
1 TBS OREGANO
Throw all of your veggies (the first 4 listed ingredients), into your food processor, like this one. Pulse until the veggies are completely blended into minced chunks. Put that mixture into a pan heated over medium heat. Stir around and let cook for 5 minutes or so. Once the veggie mixture is softened and the flavors have melded together, add your salt, pepper, garlic, and oregano. Let cook another 2 minutes while stirring continuously. Add your jar of spaghetti sauce and bring the whole mixture to a boil then reduce heat to a simmer and let simmer for 5-7 minutes, stirring ocassionaly. Serve over your favorite gluten free pasta and eat up! OH and don’t forget to make some of our “cheese” and garlic drop biscuits to sop up the leftover sauce with!
Black Beans: Black beans provide health to our digestive tract and colon. They contain powerful antioxidants and phytonutrients which nourish every cell in your body. The protein plus fiber in the beans are an added bonus for blood sugar regulation and make them a great food of those with diabetes, hypoglycemia and other blood sugar issues. They also contain a cholesterol lowering fiber which helps prevent heart disease.
Mushrooms: Mushroom are high in a compound that helps protect against heart disease. They are especially beneficial for women because they contain a certain type of essential fatty acid that helps to lower estrogen, which is essential in our modern times where most people are estrogen dominance which causes a high risk for female cancers. Mushrooms are also high in B12 which is essential for neurological health.