Recipe: Spicy Vegan Arrabiata

Recipe: Spicy Vegan Arrabiata

Arrabiata is a spicy Italian sauce that is basically a stripped down bolognese sauce. Today, we will learn about the health benefits of this sauce, and how you can make it at home!

This recipe is simple and requires few ingredients.

Benefits of Arrabiata

Arrabiata is made of the following ingredients:

• Tomatoes: The lycopene in tomatoes lowers your risk of prostate and breast cancer, while the lutein and zeaxanthin protect your eyes from damage by the blue-light from your devices

• Chillies: Reduces appetite and increases fat burning, perfect for weight loss

• Parsley: Protects your bones, eyes and heart. Pairs well with the benefits from tomatoes

• Olive oil: reduces oxidative stress and inflammation, with the added benefit of Omega-3 which protects the brain

• Garlic: Regulates blood pressure and cholesterol

Ingredients for Arrabiata

• 2 small cans of peeled tomatoes

• 2 red chillies

• 10g of parsley

• 3 cloves of garlic

• 5 tablespoons of olive oil

Tools for Arrabiata

• 1 blender

• 1 pan

Preparing the Arrabiata

1. Squash or blend the peeled tomatoes until smooth

2. Chop the chillies, garlic and parsley until fine

Cooking the Arrabiata

1. In a pan of medium heat, pour 5 tablespoons of olive oil

2. Throw the chopped garlic into the pan and let it simmer. Sweat the garlic, do not burn it.

3. Once the garlic has yellow hue, toss in the chillies

4. Stir the mixture continuously to prevent the ingredients from burning

5. Pour the peeled tomatoes into the mixture

6. Leave to simmer on medium heat for 15 minutes

Important Note

The capsaicin in chillies is what makes them spicy. It is not recommended to eat large amounts if you have digestive problems, heartburn or acid reflux. Substitute the chillies with other Italian herbs if you have these symptoms.

Storage

Take the Arrabiata sauce and put it in a container into the refrigerator. Keep no more than 5 days.

Serving

Like Pesto, Arrabiata is a versatile Italian sauce that can be used many ways:

1. Mainly in the form of pasta. After simmering the mixture for 15 minutes, toss in cooked pasta with some pasta water

2. It is also an excellent sandwich spread

Sources:

• WebMD: The Health Benefits of Tomatoes

• Healthline: 8 Impressive Health Benefits and Uses of Parsley

• Healthline: Chili Peppers 101: Nutrition Facts and Health Effects

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