Today we prepare the legume ragù or mixed legume sauce.
It is a vegan ragù.
For the preparation of my ragù, I used simple homemade tomato sauce.
As for the mixed legumes, I prepare several portions to have a small and practical stock in the freezer: cooking mixed legumes [basic recipe] digestible and light.
Doing so, it will be enough to defrost them in time, avoiding the use of canned legumes.
Otherwise, remember that dried legumes need soaking [12-24 hours].
Regarding the preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking the mixed legumes;
• 10 minutes for cooking the pasta.
If you use ready-made mixed legumes, calculate only the cooking time of the pasta.
It is a tasty vegetable ragù suitable for children too.
It’s excellent on tagliatelle and for seasoning lasagna and baked pasta.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 people
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- pre-cooked mixed legumes (for 2 people)
- 7 oz homemade tomato sauce
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 vegetable bouillon cube (homemade)
- to taste basil (leaves)
Preparation
Prepare the mixed legumes following the procedure described in cooking mixed legumes [basic recipe] digestible and light or, if you already have them ready in the freezer, defrost a double portion.
Drain them.
In a saucepan, pour the mixed legumes, mix, and brown.
Add the tomato sauce and mix.
Let it cook with a lid on a low flame for 3-5 minutes until the ragù reaches the desired consistency.
When the ragù is thickening, stir repeatedly to prevent it from sticking to the bottom of the pot.
The cooking times vary depending on the consistency of the tomato sauce and the use of the ragù, which should be thicker when used to directly season pasta and more liquid if the pasta is to be baked.
Add a pinch of salt and a pinch of pepper.
Add the vegetable bouillon cube and mix with a silicone spatula until it melts into the mixed legume sauce.
With the heat off, add the basil leaves.
Your legume ragù is ready.
Enjoy your meal!
Cook the pasta, rinse it under running water and drain it.
Meanwhile, heat the legume ragù.
Pour the pasta into the saucepan with the legume ragù and mix.
Plate it.
Add a drizzle of raw oil and grind the pepper.
Your wholemeal pasta with legume ragù is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the amino acids missing in legumes, allowing for a complete amino acid profile.
Choose cereals preferably whole grain.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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