Marinara, or tomato-based pasta sauce, is a simple, tasty and popular dish to prepare. This version allows for the addition of mushrooms and bell peppers. Starting with canned tomatoes, it is very quick and easy to whip up. Just allow for enough “simmer time” for the herbs to adequately contribute their flavors.
This sauce can be enjoyed on wholegrain pasta, brown rice, beans, and/or steamed or sautéed vegetables. Friends from Ghana, Africa introduced us to a dish made with black eyed peas and topped with a similar tomato sauce. This a really nice option for those trying to avoid grains. Spaghetti squash also makes a great base for this sauce.
2 Tbsp. olive/coconut oil
1 onion, chopped
3 -4 cloves garlic, crushed
1/4 tsp. chili powder
1/2 tsp. unrefined sea salt
opt: 1/2 red pepper, chopped
5-6 mushrooms, sliced
28 oz. canned tomatoes
1 tsp. dried basil
1 tsp. dried oregano
1 Tbsp. dried parsley
opt: pinch cayenne
Sauté onion, garlic, peppers, and mushrooms (added in that order) in oil. Add rest of ingredients and simmer for at least 30 minutes, up to 2 hours.
© 2010 Kim Wilson, www.simplynaturalhealth.com
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