I have recently discovered konjac pasta. Konjac is an Asian root vegetable which contains roughly 40% glucomannan, a type of soluble fibre that has been shown to lower cholesterol and improve insulin sensitivity (thus reducing blood sugar level), largely by promoting the growth of beneficial gut bacteria and suppressing disease-causing ones. It also creates a feeling of fullness because it passes through the digestive tract so slowly.

You can substitute wholemeal or legume pasta for the konjac pasta if you prefer.

Ingredients:

Sauce

350 g cauliflower florets
2 tsp onion powder
2 garlic cloves, peeled
1/2 cup savoury yeast flakes/nutritional yeast
1 tsp ground turmeric
1/2 cup raw cashews
2 tsp lemon juice
1/2 cup plant milk

Pasta

1 onion, peeled and diced
1 head broccoli, cut into florets
2 medium zucchinis, quartered lengthwise and sliced 4 mm thick
1/2 cup oyster mushrooms, thinly sliced
2 cups peas (fresh or frozen)
Low-sodium vegetable stock or water for sautéing
1 packet of konjac fettuccine

Method:

Sauce

Steam cauliflower until tender, then transfer to food processor or high-powered blender, add remaining ingredients and blend on top speed until creamy.

Pasta

Place a non-stick pan (preferably stoneware) over medium-high heat until it reaches the mercury ball stage (water flicked into the pan forms a ‘mercury ball’, rolling around the pan before evaporating). Add onion and sauté briskly until just starting to turn brown. Carefully pour 1/4 cup low-sodium vegetable stock or water into the side of the pan to deglaze it; stir briskly to lift onion juices off the bottom of the pan.

Add vegetables and continue sautéing until just tender, adding extra low-sodium vegetable stock or water if they begin to stick.

Place konjac fettucine in hot water for 1 minute. Drain and add to vegetable mix. Add prepared sauce and stir until warmed through.