This vegan tagliatelle pasta with spinach, tomato, and black beans is the perfect light dish for spring.
Now that spring is finally here (hallelujah), it is time to start transitioning from more substantial dishes to lighter dishes for spring and summer.
Pasta is very versatile, so it is one of those things you can eat year round.
I honestly believe that you enjoy pasta the most when you keep it simple. I never use more than a couple of herbs when cooking pasta, and if you’ve been a long time follower of mine, you know that tomato-based sauces are my favourite.
Pasta is naturally vegan as long as you buy the dry versions. Fresh pasta almost always contains egg.
However, many companies have begun making fresh pasta that is suitable for vegans. Always read the ingredient list at the back of the packaging to be sure.
Pasta: Pasta is a good source of protein. Per 75g serving, it provides approximately 10g of protein, almost double the amount in rice. If you choose whole wheat versions, pasta is also a good source of fibre, providing up to 6.5g per serving. It is also naturally low in fat and low in sugar.
Spinach: Spinach is another good source of protein and an excellent source of vitamin A. It is a good source of iron, vitamin C and vitamin B6.
Tomatoes: Tomatoes are a rich source of the cancer-fighting compound, lycopene. They are also a good source of beta-carotene, which is essential for healthy immunity and vision. They are a source of vitamin C and vitamin B-6.
Black beans: In addition to protein and fibre, black beans are a rich source of calcium and iron. They are also good sources of magnesium and vitamin B6. Black beans because of their dark colour are also a rich source of antioxidants, particularly anthocyanins that are typically found in blue and purple fruits and vegetables.
- 100g tagliatelle pasta or any pasta of your choice
- 1 small shallot, finely chopped
- 1 fat garlic clove, finely minced
- 1 large handful fresh spinach, chopped
- 4 tbsp cooked black beans
- ½ tsp dried oregano
- ½ tsp dried thyme
- ½ vegetable stock cube
- 1 tbsp tomato puree
- 8 cherry tomatoes, halved
- 1 tsp chilli flakes
- Black pepper, to taste
- Heat a good splash of water in a medium saucepan over medium heat. Add the garlic and onions and cook for 2-3 minutes until soft. Add the tomato puree, cherry tomatoes, chilli flakes, herbs and stock cube and cook for 10 minutes, adding splashes of water if necessary. Stir frequently.
- While the tomato sauce is cooking, cook the pasta according to the pack instructions in a separate pan.
- Once the tomato sauce is adequately cooked (the tartness of the tomatoes should disappear), add the pasta and the cooked black beans. Toss to coat the pasta with the tomato sauce. Add some of the pasta cooking water to loosen if necessary.
- Serve the pasta immediately, sprinkle with some more chilli flakes, black pepper and nutritional yeast, if desired.
You can make this pasta creamy if you prefer by adding plant-based cream or cashew cream. Sprinkling some nutritional yeast on the top will add a cheesy flavour to the pasta and will also give you your recommended daily allowance of vitamin B12.