Crave: Delicious & Nutritious Vegan Enriched Pasta


Coptic fasting can be a challenge when it comes to cooking tasty delicious dishes. However fasting recipes should not be either a sacrifice of flavor or of nutritional value. This vegan enriched pasta is slightly lower in calories and carbohydrates, slightly higher in protein and vitamin A. .

Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles, since pasta is an awesome source of complex carbohydrates releasing energy at a slow and sustained level, you don’t get the energy spikes associated with simple sugars. Here is an easy and delicious red sauce pasta recipe you are sure to enjoy.


Tomato Sauce

  • 4 x 400 g  tins of quality chopped tomatoes
  • 2 tablespoon / 30 ml olive oil
  • 5 garlic cloves, finely chopped
  • 1 cup water
  • 3 teaspoons brown sugar
  • 1-1¼ tsp sea salt
  • Pepper, to taste
  • ½ teaspoon hot chili powder or flakes (optional)
  • Large sprig of basil (optional)


  • Heat olive oil in a large frying pan.
  • Throw in garlic and stir-fry it on low-medium heat until it softens and becomes fragrant.
  • Add tinned tomatoes. If using plum tomatoes squash them with a potato masher first before adding to the pan.
  • Now add stock or water, add 1 teaspoon of salt and chili and simmer (without a lid) on a low heat for about 45 to 60 minutes giving it a good stir every 10 to 15 minutes. You want the tomatoes to break down fully and the sauce to thicken so that it coats your pasta nicely.
  • Towards the end of cooking time, add a large spring of fresh basil and submerge it in the sauce to release its beautiful aroma.
  • Season the sauce with sugar (to neutralize citric acid used to preserve the tomatoes), pepper and more salt if needed. You can also add a bit more olive oil if you want it to be richer.
  • If you want your sauce to be smooth, transfer it into a blender and give it a good whiz. Or you can skip this step if you don’t mind your sauce a little chunky.
  • Mix the sauce into freshly cooked pasta. Serve with a few olives, lemon zest and fresh parsley.

Check out other recipes from this link

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