As a vegan it is very easy to over consume grain-based foods such as pasta, bread, oats and rice. Of course, these foods aren’t necessarily ‘bad’ for us in moderation, but they can reduce our absorption of vital minerals such as calcium, iron, zinc and magnesium due to their high phytic acid content. I have recently been battling with iron-deficiency anaemia despite consuming a diet rich in plant-based iron, so I have been looking at ways to reduce my phytic acid intake without having to give up the dishes that I love, like pasta!
There is nothing more comforting than a big bowl of pasta, but the traditional wheat-based variety can often leave us feeling bloated and uncomfortable. Courgette pasta has become a popular lighter choice in recent years but courgettes are a summertime vegetable, so I decided to try something seasonal and a little different… celeriac.
Celeriac is that ugly, winter root vegetable that looks a bit like a brain. But don’t be fooled! Underneath the skin is a creamy flesh with a delicate, nutty flavour. Celeriac is very low in calories and contains zero fat but lots of healthy fibre so it’s a great choice for those looking to keep their weight down. It’s also a very good source of essential minerals such as phosphorous, iron, calcium and copper, helping to keep our bones and blood strong. It can be enjoyed in soups and stews, or boiled and mashed with garlic and potatoes or other root vegetables.
This dish is 100% raw, vegan and grain free, and includes a traditional tomato sauce that beats any store bought version and would work well with any type of pasta. I used good quality cold-pressed rapeseed oil in the sauce which contains half the saturated fat but 11 times the omega 3 of olive oil making it a fantastic healthy alternative, but if you only have olive oil in the cupboard it will work just as well.
Raw Celeriac Pasta with Tomato Sauce
Makes: 2 servings
Takes: 30 minutes
- 2 celeriac
- 180g cherry tomatoes
- 50g sundried tomatoes (soaked in oil)
- 1/2 garlic clove, finely chopped
- 1/4 small red onion, finely chopped
- 1 tbsp rapeseed/olive oil
- 2 tsp dried basil
- 1 tsp chilli flakes (or to taste)
- 1/4 tsp Himalayan salt
- 12 pitted kalamata/black olives
- A handful of fresh parsley or basil, to serve
- Prepare the sauce by blending together all of the ingredients except the olives and parsley or basil. Put to one side.
- To prepare the pasta, cut off the knobby skin of the celeriac and slice the flesh into 1cm sections. Use a potato peeler to slice ribbons from each section. (Alternatively you can use a spiraliser or a mandolin if you have one).
- Serve the celeriac ribbons topped with a generous helping of the tomato sauce, a handful of kalamata olives and some fresh parsley or basil.