Learn how to make a low glycemic edamame pasta with homemade marinara sauce. Should you be looking for a high-protein plant-based meal, this pasta bowl is it!
What I love about this recipe:
- Very quick and easy to make.
- Fills me up without a blood sugar spike.
- Comforting and super tasty!
This edamame pasta recipe is gluten-free, vegan and plant-based, oil-free, low-fat, high-protein, Candida diet friendly, low glycemic, nut-free and peanut free, grain-free, and super high in fibre.
How to Make Edamame Pasta with Marinara Sauce
The Ingredients
Let’s start with edamame pasta that is very high in protein and with a low glycemic load. By the way, I sometimes like to snack on raw edamame pasta, because it’s just so tasty.
Next, my homemade marinara sauce begins with pureed tomatoes. These are basically fresh whole tomatoes that have been blended into puree. I suggest choosing an additive-free product in a glass bottle or jar.
Alternatively, go for whole canned tomatoes and crush them with your hands or potato masher. You can also use canned/bottled crushed tomatoes or fresh tomatoes for that matter.
Secondly, I decided to use tomato paste in my marinara recipe. Simply because it adds so much richness to the sauce. I know that classic marinara sauce recipe does not include tomato paste but this is my tweaked version of it.
It’s worth mentioning that tomato paste is a thick paste made by cooking tomatoes for several hours to reduce the water content. Then, the seeds and skins are strained out, and the liquid is cooked again to reduce the base to a thick and rich concentrate. So don’t confuse it with tomato puree!
Next up are the divine flavours – fresh garlic, dried oregano and fresh basil to work their wonders.
And finally, instead of olive oil I prefer whole green olives with all their nutrients and flavour.
Instead of homemade sauce, you can also use any preferred store-bought tomato pasta sauce. By the way, if you decide to cook it yourself, double the recipe and store it in the fridge for the coming days.
And lastly, no meal can go without something green. This time, it’s steamed broccoli.
The Process
In case you’re going to make the marinara sauce yourself, start with that.
Cooking the Marinara Sauce
Making the sauce begins with finely dicing garlic gloves and roughly chopping the olives.
As a next step we measure out tomato puree and tomato paste.
Then, in a medium skillet or saucepan, heat up 2 tablespoons of water. When the water starts to sizzle, add garlic and stir. Once the garlic is sizzling, pour in tomato puree and tomato paste. Now, slosh the cup that you used to measure out tomato puree with 1/3 cup of water and pour that into the saucepan as well.
Next, add chopped olives and dried oregano. Stir well and let simmer on low heat for 15-20 minutes. Place the lid on tilted to let the steam out and avoid the sauce squirting onto your stovetop at the same time. Stir every now and then using a wooden spoon, to avoid the sugar from tomatoes sticking to the bottom of the pan.
Should you want the sauce to be even thicker, let it simmer for longer – until you’re satisfied with the consistency. Be careful not to burn it though.
When you are happy with the outcome, turn off the heat and place a fresh basil sprig on the surface of the sauce. Let it wilt and then press down into the sauce. Most recipes instruct to simmer the sauce with basil string. I take off from the fact that one should always add fresh herbs at the end not to kill their flavours. Furthermore, I don’t need to soak the basil in there because I’m going to blend the whole lot anyway. Finally, after the marinara sauce has cooled down, puree it either using a regular or immersion blender.
Assembling Your Edamame Pasta Bowl
While the marinara sauce is simmering, boil your edamame pasta. Once it’s cooked, transfer the pasta into a sieve and rinse with cold water. Let it drain and pour the pasta into a bowl.
At the same time, in a third pot, given that you have enough hobs on your stove, steam broccoli florets for 3-5 minutes.
When the marinara sauce has cooled down a bit, pour it onto your edamame pasta and mix gently with two forks.
Finally, sprinkle the pasta with some nutritional yeast, garnish with fresh basil, and add steamed broccoli on top as well. So-so satisfying!
If you feel that this bowl is too big for you, you can always cook less pasta.
Optionally add some tamari for a taste boost, and dig in!
As you can see, this pasta bowl in super high in protein, so take it easy with that macronutrient for the rest of the day. Other than that, it’s low in fats and comes with considerable amount of fibre.
Should you be a visual learner, watch how I make this nourishing high-protein edamame pasta along with four other quick low glycemic lunch options, in the below video!
Here are some more pasta and pasta sauce recipes:
- Cashew-Basil Pesto Pasta
- Balanced Pasta Salad with Kale
- Mushroom Tomato Pasta Sauce
- Gluten-Free Homemade Pasta Sauce
- Oil-Free Wild Garlic Pesto
- Spicy Oil-Free Tomato Sauce
Download my Guide to Low Glycemic Plant-Based Diet!
What are glycemic index and glycemic load and why those matter.
The list of low, medium and high glycemic foods.
Easy tips on staying on a low glycemic diet.
Learn the secrets of stable blood sugar, weight loss, more energy, and better health
How to Make Edamame Pasta with Marinara Sauce [Video]
- Total Time: 30 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
Learn how to make a low glycemic edamame pasta with homemade marinara sauce. Should you be looking for a high-protein plant-based meal, this pasta bowl is it!
Ingredients
- 80g (2.8oz) edamame pasta
- ½ of my marinara sauce recipe
- 4 broccoli florets
- 1 tbsp. nutritional yeast
Instructions
- First, prepare the marinara sauce according to the instructions here. Alternatively, warm up store-bought tomato pasta sauce.
- While the sauce is simmering, cook your edamame pasta according to the instructions on the package, and steam broccoli florets for 3-5 minutes.
- Next, pour rinsed and drained pasta into a bowl, add the sauce, and mix gently with two forks.
- Finally, add steamed broccoli and sprinkle on nutritional yeast.
- Optionally, garnish with fresh basil and add a bit of tamari for taste boost.
Notes
If you want to make sure you get the sulforaphane from broccoli, cut the florets 40 minutes before you steam them. Alternatively, add a pinch of crushed mustard seeds, wasabi, or horseradish powder to the pasta bowl. Another option is to add some raw cruciferous veggies to your meal.
If you feel that this bowl is too big for you, you can always cook less pasta.
- Prep Time: 30 minutes
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: The whole recipe
- Calories: 426 kcal
- Sodium: 355.9mg
- Fat: 6.8g
- Saturated Fat: 1.3g
- Carbohydrates: 33.6g
- Fiber: 24.6g
- Protein: 45.6g
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