Everyone needs a good pasta sauce under their belt, and this is mine. Its quick, good for you and can fill everyone up for not a lot of effort or money. You can switch the mackerel for another fish or protein. Add more or less veg, whatever your family likes.
Hearty Mackerel and Chickpea Pasta
Serves a family of six easily
Ingredients
glug of Avocado oil
1 large onion, diced
1 large carrot, diced
3 garlic cloves, peeled and finely grated
two handfuls of chopped broccoli (include the stalks!!)
420g either tinned or soaked and cooked chickpeas or legume of choice
410g (approx.) tinned mackerel in spring water
700g jar organic passata or 2 tins chopped tomatoes
420ml stock or 1 tbsp. Rapunzel stock powder mixed with 420ml boiling water and 1tbsp great lakes gelatin powder (pre-mixed in cold water)
1/2 c frozen peas
plus any other veg you like. I often put in chopped runner beans, kale, spinach to name a few.
salt and pepper to taste
2 tbsp. mixed or Italian herbs
1/2 tsp turmeric
sprinkle of quinoa (I add this if I have it as I find it helps to thicken the sauce but it isn't necessary)
500g pasta of choice
Saute onion and carrot on a low-moderate heat until onion goes soft and is starting to caramelize slightly. Turn on salted water for pasta.
Add in broccoli, chickpeas, herbs, seasoning and turmeric and give it a stir. Add pasta to water and cook until cooked to your liking, then drain, keeping 1/2 c cooking liquid, keep lid on if cooked before sauce is ready to keep it hot.
Add remaining ingredients except the fish, bring to a boil then reduce heat to simmer for 20 minutes, partially covered.
Add fish, using utensil to break it up and distribute throughout the sauce. Add pasta and cooking liquid, mix well and dish up. If desired add grated cheese, crumbled feta or nutritional yeast. I usually serve mine with a salad, sauerkraut and mayonnaise.
Enjoy and eat lots, its yum! :)
