Vegetable And California Walnut Ragu

By Marion McGivern - June 18, 2021
Supplied © California Walnut ragu
Image courtesy of California Walnuts.

Ingredients

  • 1 tbs unsaturated oil such as rapeseed or olive oil
  • 400 g (14 oz) sweet potatoes, peeled and diced
  • 1 onion, chopped
  • 1 red pepper, diced
  • 100 ml (3½ fl oz) red wine
  • 50 g (1¾ oz) sun dried tomato paste
  • 250 g (9 oz) cherry tomatoes, halved
  • 1 x 400 can chopped tomatoes
  • 100 g (3½ oz) California Walnut halves
  • 250 ml (9 fl oz) reduced salt vegetable stock
  • 1 courgette, diced
  • Salt and freshly ground black pepper, to taste
  • 25 g (1 oz) basil, shredded
  • To serve: cooked wholewheat spaghetti.
Recipe courtesy of California Walnuts.

For this Diabetes Week (14-20 June), California Walnuts has shared this tasty diabetes-friendly recipe for vegetable and California Walnut ragu.

Method:

  1. Heat the oil in a large saucepan and fry the sweet potatoes, onion and pepper for 5 minutes.
  2. Add the wine, then reduce by half.
  3. Stir in the remaining ingredients, except the courgette and basil, and bring to the boil. Cover and cook for 15 minutes.
  4. Remove the lid and add the courgette, then simmer for 20 minutes until the sauce has reduced. Season to taste and stir in the basil.
  5. Serve with cooked spaghetti.

Nutrition information

A note about pasta

We’ve served this with spaghetti. It is still possible to enjoy pasta if you have diabetes.

Wholemeal spaghetti releases glucose more slowly than white spaghetti. This means it may be preferable for you. In addition, the research charity Diabetes UK has some really interesting information about carbohydrates (including pasta) and diabetes on its website.

About California Walnuts

California Walnuts are low in sugar[3]. One handful* offers 1.4g of fibre and 4.4g of protein[4], therefore they are a satisfying choice for those living with the condition.

Walnuts are also the only tree nut to contain a significant amount of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/30g.

In addition, over 30 years of scientific research suggests that California Walnuts may offer benefits for diabetes.

For example, a recent study found a significantly lower risk of type 2 diabetes in women who regularly consumed walnuts, compared with women who never/rarely consumed walnuts.[5]

So next time you’re out shopping, why not pick some up?

[1] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
[2] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
[3] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
[4] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
[5] Pan A, Sun Q, Manson JE, Willett WC, Hu FB. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 Apr;143(4):512-8. doi: 10.3945/jn.112.172171. Epub 2013 Feb 20.

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Learn more about Diabetes Week.

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