A hearty bowl of vegetable ragu and pasta, especially one that’s brimming with rich, savoury vegetables is always a dish that my family love. My Vegetable Ragu and Pasta is one of those dishes that feels indulgent but is actually a brilliant choice if you’re keeping an eye on your health — particularly if you’re managing diabetes (me) or simply looking for wholesome, balanced meals.
I found this dish on a rainy Tuesday when I was after something warm, filling and healthy being a diabetic. I didn’t want anything fancy or fiddly, just a meal I could build gently in one pan. That’s the magic of a good ragu — you let the vegetables and tomatoes do the talking.
This one starts with a teaspoon of rapeseed oil, which is a great heart-friendly fat. Then in goes a large onion — finely diced and cooked until golden. Taking the time to really brown the onion brings out a natural sweetness that sets the tone for the rest of the dish.
Next, I toss in a colourful mix of diced pepper, carrot, courgette and mushrooms. These aren’t just in there to look pretty (though they do make a cheerful medley); they each add texture, flavour and valuable nutrients. Carrots and courgettes are particularly good for adding fibre, which is essential for blood sugar control.
Then comes garlic — always a favourite in my kitchen — and a couple of heaped teaspoons of dried oregano. The herbs bring a lovely earthy depth that makes the sauce sing. A little vegetable stock, a couple of fresh tomatoes, and a tin of chopped ones later, and you’re on your way to something really special. I always add a tablespoon of tomato purée too, for a richer tomato flavour that pulls everything together.
As the ragu simmers gently, I cook up some wholemeal pasta. I like pappardelle for this dish, but any wholegrain pasta will do. Wholemeal is the key here — it releases energy more slowly, helping to keep blood sugars steady.
Right before serving, I stir through a tin of green or Puy lentils. They’re a brilliant plant-based protein and bring a bit of bite to the sauce. You wouldn’t believe how filling and satisfying it all is.
Vegetable Ragu with Pasta is not just a diabetic-friendly option — it’s comfort food done smart. A warm bowl, a fork in hand, and the sense that you’re doing something good for yourself. That’s what I call dinner. Being a diabetic is not a reason to eat boring food.
Vegetable Ragu and Pasta
Ingredients
- 1 tsp rapeseed oil
- 1 large onion finely diced
- 1 large pepper finely diced
- 1 medium carrot finely diced
- 1 large courgette finely diced
- 100 g mushrooms finely diced
- 4 cloves garlic crushed
- 2 tsp dried oregano heaped
- 1 cube vegetable stock
- 200 ml water
- 2 large tomatoes finely diced
- 400 g chopped tomatoes
- 2 grinds black pepper to taste
- 1 tbsp tomato purée
- 300 g wholemeal pasta eg pappardelle
- 400 g green lentils tin drained
Instructions
- Put the oil in a pan and gently cook the onion until well browned, stirring regularly.1 tsp rapeseed oil, 1 large onion
- Add the diced pepper, carrot, courgette and mushrooms to the pan continue cooking gently for 5 minutes, stirring regularly.1 large pepper, 1 medium carrot, 1 large courgette, 100 g mushrooms
- Add the stock cube to the water and dissolve thoroughly.1 cube vegetable stock, 200 ml water
- Add the garlic and oregano. Stir for 1 minute, add the stock and the fresh and canned tomatoes, black pepper and tomato purée.4 cloves garlic, 2 tsp dried oregano, 2 large tomatoes, 400 g chopped tomatoes, 2 grinds black pepper, 1 tbsp tomato purée
- Boil a saucepan of water and cook the pasta according to the packet instructions.300 g wholemeal pasta
- Bring to a gentle simmer, cover and cook for 15 minutes, stirring occasionally, and add a little water if it starts to stick.
- Finally, add the lentils, simmer for a further 5 minutes, and serve with the pasta.400 g green lentils
Notes
Nutrition
