By : chef Ssentongo Geoffrey
15 Healthy Pasta Sauce Recipes for Well-Rounded Dinners
Here are 15 healthy pasta sauce recipes that can add a nutritious twist to your dinners. These sauces are packed with flavor and wholesome ingredients, making them perfect for well-rounded meals:
1. Classic Tomato Basil Sauce
- Ingredients: Fresh tomatoes, garlic, olive oil, fresh basil, onion, salt, and pepper.
- Why it’s healthy: Rich in antioxidants from tomatoes and heart-healthy fats from olive oil.
2. Creamy Avocado Pesto
- Ingredients: Ripe avocados, fresh basil, garlic, lemon juice, olive oil, and pine nuts.
- Why it’s healthy: Avocados provide healthy fats and fiber, while basil adds vitamins.
3. Roasted Red Pepper Sauce
- Ingredients: Roasted red peppers, garlic, olive oil, paprika, and a touch of Greek yogurt.
- Why it’s healthy: Low in calories and high in vitamin C and antioxidants.
4. Spinach and Walnut Pesto
- Ingredients: Fresh spinach, walnuts, garlic, Parmesan cheese, olive oil, and lemon juice.
- Why it’s healthy: Spinach is rich in iron, and walnuts provide omega-3 fatty acids.
5. Garlic and White Bean Sauce
- Ingredients: Cannellini beans, garlic, olive oil, lemon zest, and fresh rosemary.
- Why it’s healthy: High in protein and fiber from beans, with anti-inflammatory benefits from garlic.
6. Zucchini and Mint Sauce
- Ingredients: Grated zucchini, fresh mint, garlic, olive oil, and a splash of vegetable broth.
- Why it’s healthy: Low-calorie and hydrating, with a refreshing flavor.
7. Sun-Dried Tomato and Almond Sauce
- Ingredients: Sun-dried tomatoes, almonds, garlic, olive oil, and a touch of chili flakes.
- Why it’s healthy: Packed with vitamin E and healthy fats from almonds.
8. Butternut Squash Sauce
- Ingredients: Roasted butternut squash, garlic, sage, olive oil, and a splash of almond milk.
- Why it’s healthy: High in vitamin A and fiber, with a creamy texture.
9. Lemon and Herb Sauce
- Ingredients: Fresh parsley, dill, lemon juice, olive oil, garlic, and capers.
- Why it’s healthy: Light and refreshing, with a boost of vitamin C.
10. Mushroom and Thyme Sauce
- Ingredients: Sautéed mushrooms, garlic, thyme, olive oil, and a splash of white wine.
- Why it’s healthy: Mushrooms are low in calories and rich in B vitamins.
11. Tomato and Lentil Bolognese
- Ingredients: Crushed tomatoes, cooked lentils, garlic, onion, carrots, celery, and Italian herbs.
- Why it’s healthy: Lentils add plant-based protein and fiber.
12. Cilantro and Lime Cream Sauce
- Ingredients: Fresh cilantro, lime juice, Greek yogurt, garlic, and a touch of honey.
- Why it’s healthy: Greek yogurt adds protein, while cilantro provides antioxidants.
13. Beetroot and Goat Cheese Sauce
- Ingredients: Roasted beets, goat cheese, garlic, olive oil, and a splash of balsamic vinegar.
- Why it’s healthy: Beets are rich in nitrates and fiber, while goat cheese adds creaminess.
14. Coconut Curry Sauce
- Ingredients: Coconut milk, curry powder, garlic, ginger, turmeric, and a touch of lime juice.
- Why it’s healthy: Anti-inflammatory spices like turmeric and ginger boost immunity.
15. Kale and Cashew Sauce
- Ingredients: Fresh kale, cashews, garlic, olive oil, and a splash of vegetable broth.
- Why it’s healthy: Kale is a superfood rich in vitamins K and C, and cashews add creaminess and healthy fats.
These sauces can be paired with whole-grain, legume-based, or vegetable-based pastas for an even healthier meal. Enjoy experimenting with these recipes to create delicious, nutrient-packed dinners!
What is your thoughts in the comments
HEALTHY MEALS 