This interesting variation on pasta sauce makes it a great one pot meal, with your choice of protein (vegetarian or not). We pack it full of non-starchy vegetables because they taste great while balancing blood sugar and providing you with antioxidants and immune boosting nutrition. The capers, olives and anchovies add a unique depth of flavor, and anchovies actually have omega-3 oils for brain and eye health. Cooked tomatoes contain the powerful antioxidant lycopene that can protect you from oxidative stress. This dish freezes well so feel free to double the recipe so you can eat it later when you don’t feel like cooking.
Recipe Courtesy of Skya & Traci
-8 cups cooked tomatoes, can or jar is fine, or cook down fresh tomatoes (look for BPA free cans)
-4 cups chopped vegetables (eggplant, carrots, mushrooms, squash, bell peppers, etc.)
-2-3 medium onions, sliced or chopped
-3 garlic cloves, minced
-5 tablespoons extra virgin olive oil
-½ cup capers
-½ cup Kalamata olives, slices
-1-2 cans anchovy fillets in olive oil or paste (omit in vegetarian versions)
-Protein: boiled chicken meat, fish, tempeh (cultured soy) or garbanzo beans
-Fresh or dried herbs: basil, oregano
-Sea salt to taste
-Optional: red pepper flakes to taste, sun dried tomatoes, tomato paste
Slice your onions and begin to sauté them in olive oil in a large skillet. If the cooked tomatoes are chunky you may want to blend them first because we are creating a sauce. Chop your vegetables and add them to a pot with the tomato sauce. Cover and place on medium heat until the tomato sauce begins to boil. Turn down to a simmer and cook for about 20 - 30 minutes, or until the vegetables are tender. If you feel the sauce is to watery, you can mix in a can of tomato paste. You can also add chopped sun dried tomatoes to give the sauce a richer tomato depth.
Once your onions are transparent, add the garlic, anchovies, capers, olives and red pepper flakes. Sauté for about 5 minutes on medium low heat. Keep stirring so the garlic doesn’t burn. Turn off the heat and add your chopped fresh herbs. Now add this mixture to the pot along with your protein. If using fresh fish you can turn off heat and add cubed fish. It will cook in the heat of the sauce. Boiled chicken meat can be chopped and stirred in. Tempeh can either be added while the vegetables are cooking or you can pan fry it on the side and add it at the end. Pre-cooked garbanzo beans can be added at the end.
Stir well and taste for salt. You shouldn't need to add much because anchovies, capers and olives are salty.
This is what we call a one pot meal. It has everything you need for a balanced meal! You can serve it over pasta, although we would recommend using spaghetti squash or kelp noodles to avoid the starchy carbohydrates that spike insulin levels.