| Prep: 20 mins | Cook: 3 hours | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 6g | 1g | 58g |
| sugars | fibre | protein | salt |
| 11g | 10g | 16g | 0.3g |
There’s nothing quite as comforting as a home-cooked meal, especially if it’s as hearty as my Tepary Bean and Tomato Pasta Sauce. Every bite of this dish embodies the clean, health-conscious approach of West-Coast cooking coupled with the vibrant, earthy flavors we all love in traditional American cuisine. This recipe is aromatic, delicious, and filled with nutrient-rich ingredients that bring a taste of nature right into your kitchen. Feast your eyes, and subsequently your tastebuds, on this colorful sauce:
A Health-Conscious Pasta Sauce
The (often overlooked) star of this recipe is, of course, the Tepary bean. This humble legume is native to the arid regions of the southwestern United States and Mexico and is prized not just for its flavor but also for its unprecedented nutritional value. They are a fantastic source of protein, are low in fat, and are loaded with dietary fiber and minerals like iron and potassium (source). When you pair the Tepary beans with the vibrant tomatoes, aromatic herbs, and a splash of red wine, you get a pasta sauce that is as delicious as it is nutritious.
Versatility at Its Best
While this Tepary Bean and Tomato Pasta Sauce certainly pairs beautifully with your favorite pasta, its versatility goes beyond that. This sauce is also wonderful spooned over a baked potato, used as a base for a veggie lasagna, or even as a topping for a gourmet pizza. I have also enjoyed it served over roasted vegetables. And for a more protein-packed option, stir in some cooked crumbled tofu or seitan to allow this sauce to truly shine in a vegan bolognese.
This recipe can be easily adapted to suit your preferred level of spiciness. I personally love the depth and warmth a hint of red pepper flakes add to the overall flavor profile of this sauce. However, the choice is entirely yours. The beauty of homemade food is that you hold the reins, and you can make it as mild or as hot as you want.
As a lover of entreating the outdoor spirit of the west coast in my cooking, I really enjoy serving this sauce with a side of mixed greens dressed in a simple vinaigrette, and a glass of chilled white wine from my beloved California vineyards. The refreshing salads and crisp wine balance perfectly with the richness of the tomato sauce, creating a symphony of flavors that’s truly delightful.
So the next time you’re contemplating what to make for dinner, remember my Tepary Bean and Tomato Pasta Sauce. It’s homey, satisfying, and is sure to bring a smile to your face with every bite.
What You’ll Need
- 2 cups of dried tepary beans
- 4 cups of water
- 2 tablespoons of olive oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 6 cups of fresh tomatoes, chopped
- 1/4 cup of fresh basil, chopped
- 1/4 cup of fresh oregano, chopped
- 2 tablespoons of fresh parsley, chopped
- 1 teaspoon of sea salt
- 1/2 teaspoon of black pepper
- 1 teaspoon of sugar
- 1/2 cup of red wine
Method
Step One
Begin by soaking the tepary beans. Take your dried beans and put them into a large bowl. Pour in the 4 cups of water and allow your beans to soak overnight. This will soften the beans and speed up their cooking time.
Step Two
The next day, drain your beans and put them in a large saucepan. Pour in fresh water until the beans are completely submerged. Bring your beans to a boil, then reduce the heat and let them simmer for about an hour, or until they’re tender.
Step Three
In a large frying pan, heat your olive oil over medium heat. Once the oil is hot, add your chopped onion and minced garlic. Sauté these ingredients until the onion becomes translucent.
Step Four
Next, add your chopped tomatoes to the frying pan. Stir in the fresh basil, oregano, and parsley, then season with the sea salt, black pepper, and sugar. Let your sauce simmer for about 20 minutes, allowing the flavours to blend together nicely.
Step Five
Now, add your cooked tepary beans to the tomato sauce. Stir in the red wine and let everything simmer together for another 15 minutes. This will allow the beans to take on the flavours of the sauce.
Step Six
Your Tepary Bean and Tomato Pasta Sauce is now ready to serve! Pour it over your favourite type of pasta and enjoy a hearty, nutritious, and delicious meal.
