White Bean Sausage Pasta Sauce Skillet
User Reviews
4.9
24 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
311 kcal
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Course
Main Course, Dinner
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Cuisine
Italian
White Bean Sausage Pasta Sauce Skillet
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Vegan sausage pasta sauce skillet with white beans, walnuts, sun dried tomato, is a simple, 1-pan recipe that comes together in 30 minutes, with everyday ingredients. Instead of adding pasta or gnocchi to this umami rich sauce, we add beans to it, for a protein-packed Smoky Bean Stew. Gluten-free
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Ingredients
- 1 teaspoon neutral cooking oil generic cooking oil
- 1 cup onion red, chopped
- 2 garlic minced, cloves
- 1/8 teaspoon salt
- 1 cup mushroom white, cremini, portabella or oyster, chopped
- 1/4 cup walnut or use a mix of pepitas and hemp seeds for nutfree, finely chopped
- 1/4 teaspoon fennel seeds
- 1 teaspoon italian herb blend
- 1 teaspoon onion powder
- 1/2 teaspoon pepper flakes
- 1/2 teaspoon oregano dried
- 1 teaspoon smoked paprika
- 1 tablespoon tomato paste
- 1 cup tomato chopped
- 1/4 cup non-dairy cream or non-dairy sour cream or non-dairy yogurt
- 1/4 cup vegan cheese such as a mix of mozzarella and parmesan or just parmesan
- 1 cup water or more, if needed, or stock
- 1/2 teaspoon salt
- 15 ounce cannellini beans or other white beans, or butter beans, chickpeas, or kidney beans or 1.5 cups cooked beans, can
- 3 tablespoons sun dried tomato chopped
- 1 packed cup spinach or 1/2 cup frozen spinach, chopped, fresh
- fresh herbs like basil or parsley, more vegan parmesan, and pepper flakes, for garnish
Instructions
- Heat a large skillet over medium heat, and add the oil. Once the oil is hot, add the onion and garlic and the 1/8 teaspoon salt. Mix and cook until the onion is translucent. Add splashes of water to help the onion cook evenly, 5 to 6 minutes. Then, add in the mushrooms, walnuts, fennel seeds, herbs, and tomato paste, mixing well. Add splashes of the water to help the tomato paste mix in. Continue to cook for 3 to 5 minutes, or until the mixture is drying out a little bit, and the mushrooms are cooked. This walnut mushroom mixture is your umami filled vegan sausage-y crumble.
- Add the tomatoes and cook for 2 minutes. Then, add in the vegan cream, cheese, salt, and the rest of the water, and mix well. Bring to a boil, then mix in the beans. Mix in the sun dried tomato and spinach, cover with the lid, and let it simmer for 5 minutes or so.
- Open the lid, then adjust the consistency, adding more water if you want it saucier. Taste and adjust salt and flavor, then switch off the heat. Top with the fresh herbs, vegan parmesan, and pepper flakes. Serve with sourdough or garlic bread or over pasta or a baked potato.
Equipments used:
Notes
- This recipe is gluten-free. It is soy-free and nut-free, if you use a soy-free and/or nut-free vegan cheese and non-dairy cream.
- You can add other proteins or beans to the sauce. You can use chickpeas, kidney beans, or other white beans. You can also add in some soy curls or vegan chicken substitute, if you like, and serve it with whole grain pasta for a super high protein vegan meal.
Nutrition Information
Show Details
Calories
311kcal
(16%)
Carbohydrates
45g
(15%)
Protein
15g
(30%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
3g
(15%)
Sodium
503mg
(21%)
Potassium
1185mg
(25%)
Fiber
11g
(44%)
Sugar
8g
(16%)
Vitamin A
765IU
(15%)
Vitamin C
11mg
(12%)
Calcium
151mg
(15%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 311 kcal
% Daily Value*
| Calories | 311kcal | 16% |
| Carbohydrates | 45g | 15% |
| Protein | 15g | 30% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 503mg | 21% |
| Potassium | 1185mg | 25% |
| Fiber | 11g | 44% |
| Sugar | 8g | 16% |
| Vitamin A | 765IU | 15% |
| Vitamin C | 11mg | 12% |
| Calcium | 151mg | 15% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
24 reviews
Excellent
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