Mediterranean Style Pasta

Med Pasta

This recipe can be left as it is or used as a base recipe and a few other ingredients added. I’ve made this recipe vegan, gluten-free, lactose-free and dairy-free here but you can add some steamed or grilled chicken or some bocconcini / feta or ricotta cheese to it to give it protein. If you are vegan, add some chopped grilled tofu or tempeh for protein.

(Serves about 6)

Ingredients for pasta & vegetables

  • 250g dry pasta (gluten-free or regular. Increase the fibre by choosing wholemeal)
  • 1 Medium eggplant, cut into 1cm circles, grilled and then cut into quarters
  • 2 Medium zucchini, cut into ½cm lengthwise slices, grilled and then chopped into thirds
  • 4-6 Large mushrooms, sliced, grilled
  • 1 Large capsicum, cut into thin strips, grilled
  • 1 Tablespoon olive oil
  • 1 Large Spanish red onion, finely sliced
  • 2 Medium cloves garlic, finely chopped
  • 4  Medium fresh tomatoes, finely diced
  • ½ Cup sun-dried tomatoes
  • ½ Cup black olives
  • 12 Fresh basil leaves, torn into thirds
  • Salt to taste (I added a pinch to the boiling water for the pasta and 1 teaspoon to the vegetables
  • ¼ Teaspoon cracked pepper
  • Handful of raw cashews

Ingredients for pasta sauce

  • 6 Medium fresh tomatoes, chopped into quarters
  • 3 Medium garlic cloves, chopped in half
  • 15 Fresh basil leaves (can use more)
  • ½ Teaspoon salt
  • ¼ Teaspoon cracked pepper

Method

  1. Prepare all vegetables and grill as instructed in the ingredients listing (I used a Breville flat surface sandwich press to grill the vegetables but you can use whatever you like.
  2. In a large pot, bring 4 litres water with a pinch of salt to boil, add the pasta and simmer on medium heat for about 10 minutes or until cooked al dente (follow packet directions). Drain & rinse with warm water if gluten-free pasta used.
  3. Heat a large fry pan on medium high heat, add the oil and then the onions. Toast the onions until just golden then add the garlic and cook for a few minutes. Add the grilled vegetables, fresh tomatoes, sundered tomatoes, olives, salt and pepper, stir gently to combine. (can add steamed or grilled chicken or bocconcini / feta / ricotta cheese here if desired)
  4. To make sauce, add all sauce ingredients to a food processor and process until smooth. Pour sauce on vegetable and add pasta. Stir gently to combine and allow to heat through for a few minutes. Stir in the basil leaves, taste and adjust seasoning. Once happy, remove from heat.
  5. Serve with grated cashews (can use parmesan or another cheese) and a drizzle of olive oil if desired.

Note:

If on the Low Fodmaps diet replace garlic with garlic oil and replace onion with shallot greens. Grated macadamias can be used instead of cashews and use lactose-free cheese if wanting to use cheese and cheese is a problem food. You can also throw some pine nuts through this vegetable mix.

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