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This gut-friendly pasta sauce is packed with protein and lots of fibre diversity
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Equipment

  • 1 Large pot or Dutch oven

Ingredients
  

  • 2 TBSP extra virgin olive oil
  • 1 medium onion
  • 3 cups diced zucchini you can also do 1.5 cups diced zucchini + 1.5 cups eggplant
  • 1 cup diced red or yellow pepper
  • 3 lbs ground beef
  • 1 cup sliced white mushrooms
  • 1 770 mL Rao’s Marinara Sauce
  • 1 680 mL jar strained tomatos
  • 1.5 TSP Italian seasoning
  • 2 TSP garlic powder
  • 1 TSP dryoregano
  • 2 bay leaves
  • 1/2 TSP crushed red pepper flakes
  • 1/4 cup fresh Basil leaves
  • 1/2 cup fresh parsley leaves

Instructions

  • Add 2 TBSP olive oil to your Dutch oven and add onion, zucchini, and red pepper. Saute for 5-6 minutes, stirring often
  • Add your ground beef to the same Dutch oven, breaking it up with a wooden spoon and sautéing until brown
  • Once beef is brown, add your spices (Italian seasoning, garlic powder, dry oregano, bay leaves, and red pepper flakes), Rao's marinara sauce, and strained tomatoes to the pot
  • Stir well to combine and bring to a boil. Reduce heat and simmer for 20 minutes
  • Add sliced mushrooms and simmer on low for another 40 minutes. Give the sauce a stir every 10 minutes or so so the sauce doesn't stick to the bottom
  • Finally, add fresh parsley/basil, and mix into the sauce. Remove from heat and enjoy

Notes

Why Lisa loves this pasta sauce? 

This beef spaghetti sauce is designed with gut health in mind, incorporating an equal ratio of vegetables and herbs to ground beef. Why does this matter? Matching the volume of veggies to meat significantly boosts the dish’s fiber content, which is essential for a thriving gut microbiome.
Fibre acts as fuel for your gut bacteria, promoting digestion, reducing inflammation, and supporting regular bowel movements. By including a variety of plant-based ingredients like zucchini, red bell peppers, mushrooms, basil, and parsley, this recipe contributes to your weekly fibre diversity—a key factor in fostering a resilient and diverse gut microbiome. The more diverse your plant intake, the happier your gut microbes, which can enhance everything from mood to immunity.
Mushrooms, in particular, are a standout ingredient for gut immunity. They’re rich in beta-glucans, a type of polysaccharide that acts as a prebiotic, feeding beneficial gut bacteria and strengthening the gut barrier. This barrier is your body’s first line of defense against pathogens, and a healthy gut lining can reduce the risk of leaky gut and systemic inflammation. Mushrooms also contain antioxidants and anti-inflammatory compounds that support immune function, helping your body fend off illness. Plus, their umami flavor adds a savory depth to the sauce, making it a win-win for health and taste.
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