Island Pasta

This one is a quick and easy way of adding extra flavor to your typical jar pasta sauce.  I call it "Island Pasta" because every Jamaican I know always seems to do this to their pasta sauce!  It's not surprising, because often we add the same base flavors to most recipes and then we build on that.  Next time you pull out that pasta sauce to make spaghetti, try turning into Island Pasta and let me know what you think!

I list a few options for some store bought varieties of meat substitutes below.  A lot of people are afraid of these products, but they can be vital to your long-term adherence to a plant-based diet.  Research hasn't shown any detriment to human health in regards to them when used sparingly for those without any major health concerns.  I recommend trying out all three of these products over time.  Without their texture and flavor this dish falls a little flat.  There are homemade options, but I won't get into that at this time as they require additional prep work and this recipe is designed to be quick.

Lastly, I know you're looking at the bbq sauce and ketchup with a funny look on your face, but you wouldn't believe how good they can be in pasta sauce!  They are optional though, try this recipe with and without them and compare the flavor.

Ingredients

• 1/2 Tbsp oil
• 1/2 onion, diced
• 1/2 green pepper, diced
• 1/2 medium tomato, rough chopped
• 3-4 cloves garlic, minced
• 3 sprigs thyme, or 1 tsp dried thyme leaves, or 1/2 tsp powdered thyme
• 1/2 tsp black pepper
• 1/2 package Gardein beefless tips or 1/2 package Gardein meatballs or 1/2 package Gardein beefless crumbles
• 1 16 oz jar pasta sauce
• 8 oz pasta - whole grain will be the healthier, more filling option

Optional Add-ins:

• 1/4 cup barbecue sauce
• 1/4 cup ketchup

Directions

1.  Prepare your pasta according to the instructions on the box, chill with cold water to stop the cooking.  Set aside. - Make sure to set a timer for the proper boiling time in regards to pasta.  Add 1 tsp of salt to the water. 
2. Preheat a skillet on the stove to low to medium low heat.  Add your oil, allow that to come up to temperature, then add onions and green peppers.  Cook for a few minutes until they begin to soften.
3. Add tomatoes, garlic, thyme, black pepper, and allow to sauté on low heat for 5-10 minutes.  Onions and peppers should have broken down, and your meat substitute should have softened.
4. Add pasta sauce and/or optional bbq sauce and ketchup, stir, and cover.  Make sure heat is on LOW.  The sauce should bubble at the slightest simmer or else it will begin to burn.  Leave it to simmer for about 15 minutes.
5. Leave covered and remove from heat, allow that to sit for 5 minutes and then serve with pasta.  Sometimes I sprinkle this with some Follow Your Heart dairy-free parmesan cheese but this isn't really needed.

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