Allergy-Friendly Pasta with Roasted Red Pepper Sauce

Allergy-Friendly Pasta with Roasted Red Pepper Sauce

Published May 16, 2014 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 60 min

Prep Time: 15 min | Cook Time: 45 min


With the flavorful sweetness of roasted red peppers and the creamy bite of white beans, no one will miss the meat in this allergy-friendly meal! It’s free of peanuts, tree nuts, milk, egg, soy, seafood, and wheat. If you are short on time, you can skip the first step, omit the fresh peppers and lemon juice from the sauce, and add one 12-ounce jar of roasted red peppers instead. If you have food allergies, remember to check the label of any packaged ingredients, and avoid products that list your allergens in the ingredient list or “may contain” warnings.

Nutrition Facts
Serving size: about 2 cups
Calories per serving: 498
% Daily Value*
Total Fat 7.7g 12%
Saturated Fat 1.2g 6%
Cholesterol 0mg 0%
Sodium 338mg 14%
Total Carbohydrate 94.9g 32%
Dietary Fiber 11.9g 48%
Sugars 1.8g
Protein 15.7g 22%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 Tbsp. vegetable oil
  • 2 red bell peppers, washed
  • 12 oz. brown rice pasta shells or spirals
  • Low-fat vegetable cooking spray
  • 1 yellow onion, peeled and chopped
  • 8 white or cremini mushrooms, washed and sliced
  • 2 cups spinach, washed and chopped
  • ¼ cup raw pumpkin seeds
  • 2 cloves garlic
  • 2 Tbsp. lemon juice
  • 1 Tbsp. ketchup
  • ½ tsp. cayenne pepper
  • 1 can white kidney (cannellini) beans, drained and rinsed
  • Salt and pepper

Step by Step:

  1. Preheat your oven broiler. Line a baking sheet with aluminum foil.
  2. Toss your peppers in vegetable oil, coating them evenly. Place them on the foil-lined baking sheet and position it on the highest rack in your oven. Broil the peppers until they are soft and blackened in spots, turning them regularly with tongs (every five minutes or so). Remove them from the oven and place them in a closed paper bag or covered dish to cool.
  3. While the peppers are cooling, cook the pasta according to the package directions. Drain thoroughly.
  4. While the pasta is cooking, spray a large pan or Dutch oven with low-fat cooking spray. Add the onion and mushrooms and sauté until tender (about 10 minutes). Add the spinach and sauté until wilted (about 2 minutes).
  5. When the peppers are cool enough to handle, pull out their stems, remove their seeds and veins, and peel off their skin. Add the peppers to a blender or food processor, along with the pumpkin seeds, garlic, lemon juice, ketchup, and cayenne pepper. Blend the mixture until smooth. If it is too thick for sauce, add some of the pasta-cooking water or vegetable broth to thin it.
  6. Combine the sauce with the cooked pasta, sautéed vegetables, and rinsed white beans. Heat the mixture over medium-high heat, stirring constantly, until it is warm enough to serve (about 3 minutes).