Spaghetti with Vegetables (Vegan & GF)

I wanted to create a low sodium recipe that was quick and easy to make and is packed full of micros. This recipe is vegan, gluten-free and high in protein. Making the sauce from fresh ingredients instead of canned helped to keep the sodium low. You can easily change up the veggies to your favorites or add in some avocado to make it fit into your macros. 


  • 99g Banza Spaghetti

  • 75g Yellow Squash

  • 50g Broccoli 

  • 10g Basil leaves

  • 42g Sliced Baby Bella Mushrooms


  • 111g Fresh Tomatoes

  • 1g garlic

  • 40g Onions

  • 1g Dried Rosemary

  • 8g Tomato Paste


  1. For the sauce- Sauté onions in pan until they are brown. Add tomatoes, onions and garlic to a food processor and pulse until the tomatoes are small chunks. Put it in a sauce pan and add in rosemary and tomato paste and simmer for about 20 minutes.

  2. While your sauce is simmering, boil water and follow instructions for the Banza pasta. 

  3. Add your veggies in a pan and saute until they are a little brown but still crunchy. 

  4. Grab a plate and put the pasta and veggies on it and top it with the sauce and enjoy!

Nutrition Facts:

Protein: 29g
Carbohydrates: 71g
Fat: 7g

Sodium: 148mg
Fiber: 18g
Potassium: 835mg
Vitamin C: 106%
Vitamin A: 38%
Calcium: 16%
Iron: 57%

Author: Lauren Hammock, Black Iron Nutrition Coach, @thepinklady918