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White Bean Sausage Pasta Sauce Skillet

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

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 311 kcal
Course: Main Course , Dinner
Cuisine: Italian

Ingredients

  • 1 teaspoon oil
  • 1 cup chopped red onion
  • 2 garlic cloves minced
  • 1/8 teaspoon salt
  • 1 cup chopped mushrooms (white, cremini, portabella or oyster )
  • 1/4 cup finely chopped walnuts (or use a mix of pepitas and hemp seeds for nutfree)
  • 1/4 teaspoon fennel seeds
  • 1 teaspoon italian herb blend
  • 1 teaspoon onion powder
  • 1/2 teaspoon pepper flakes
  • 1/2 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1 tablespoon tomato paste
  • 1 cup chopped tomato
  • 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 stock or more, if needed
  • 1/2 teaspoon salt
  • 15 ounce can cannellini beans or other white beans, or butter beans, chickpeas, or kidney beans or 1.5 cups cooked beans
  • 3 tablespoons chopped sun dried tomato
  • 1 packed cup chopped fresh spinach or 1/2 cup frozen spinach
  • fresh herbs like basil or parsley, more vegan parmesan, and pepper flakes, for garnish

Instructions

    Cup of Yum
  1. 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.
  2. 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. 
  3. 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.

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

Calories 311kcal (16%) Carbohydrates 45g (15%) Protein 15g (30%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g Monounsaturated Fat 3g Sodium 503mg (21%) Potassium 1185mg (34%) 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

% 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.