Articles & Recipes

Vegetarian Sauce & Pasta (diabetes-friendly)

March 4, 2019

Karen Graham's kids actually prefer this pasta sauce made with peanut butter and sunflower seeds to the traditional meat-based sauce. Serve the sauce over corkscrew noodle (rotini pasta). For a change, try whole wheat macaroni or spaghetti. Add a salad on the side, and have fruit and yogurt for dessert.

Ingredients Makes about 10 cups (2.3 L)

2 tsp oil 10 mL
½ cup water 125 mL
1 large onion, chopped 1
3 large cloves of garlic, finely chopped or minced 3
1 tsp oregano 5 mL
¼ tsp each ground cloves and ground cinnamon 1 mL
¼ tsp pepper 1 mL
¼ tsp hot sauce (such as Tabasco) 1 mL
1 28 ounce (796 mL) can diced tomatoes 1
½ of a 28 ounce (796 mL) can of water ½
1 small tin (5½ oz/156 mL) tomato paste 1
3 large stalks of celery, chopped 3
1 large green pepper, chopped 1
1 small box (7 oz/200 g or 3 cups/750 mL) fresh mushrooms (or 10-oz (284 mL) can mushroom pieces, drained) 1
½ cup shelled, unsalted roasted sunflower seeds 125 mL
½ cup crunchy peanut butter 125 mL


  1. Place oil and water in a large heavy pot. Turn on heat to low-medium and add onion and garlic. Cook until soft, stirring occasionally. Add extra water if needed to keep moist.
  2. Add the spices and hot sauce to the onions. Cook for 1 or 2 minutes.
  3. Add the other ingredients to the pot and stir well.
  4. Cover pot with a lid and cook for 45 minutes to an hour on low-medium heat. Adjust temperature so it is just a simmer. Stir every 10–15 minutes, so it doesn’t stick. If too thick – add extra water. If too thin – take the lid off and cook uncovered for the last 15 minutes.


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