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Pea and White Bean Puttanesca
Makes 2 to 3 servings
3 tablespoons vegetable broth, plus more as needed
1 ½ cups frozen peas
1 cup cooked white beans, drained and rinsed (see note)
1 cup prepared vegan marinara, plus more as needed
2 tablespoons capers, drained and rinsed
1 large scallion, sliced
3 cloves garlic, minced
¼ to ½ teaspoon crushed red pepper
½ teaspoon all-purpose seasoning or italian seasoning
8 ounces whole grain lasagna noodles, broken in half (or 8 ounces of whole grain pasta such as penne and fusilli)
Place broth and scallions into a large sauté pan. Sauté over medium heat for 3 minutes or until softened. Add the garlic, crushed red pepper and seasoning and sauté for 2 minutes more, adding more broth a tablespoon at a time if mixture becomes dry. Add frozen peas, white beans and marinara. Reduce heat to medium-low and simmer for 15 minutes, or until heated through.
Meanwhile, bring a large pot of salted water to a boil over medium-high heat. Stir in the lasagna noodles or pasta. Decrease the heat to medium-low, cover, and cook, stirring occasionally, until tender but ﬁrm. Drain the lasagna noodles or pasta, then add it to the skillet. Toss gently until thoroughly combined. Serve immediately.
Episode #207 - Recipe © LAURA THEODORE 2011
MAKES 2 to 4 SERVINGS
6 to 8 ounces soba noodles or whole-grain spaghetti or fettuccine
3 tablespoons water, plus more as needed
2 tablespoons smooth or chunky peanut butter
2 cloves garlic, minced
1⁄4 teaspoon sea salt
1⁄4 teaspoon chili powder
1⁄8 teaspoon cayenne
1⁄2 cucumber, peeled and julienned
12 cherry or grape tomatoes, halved (optional)
2 scallions, white and green parts, thinly sliced
Bring a large pot of salted water to a boil over medium-high heat. Stir in the soba. Decrease the heat to medium-low and cook, stirring occasionally, until tender but firm.
Meanwhile, put the water, peanut butter, garlic, salt, chili powder, and cayenne in a bowl large enough to also accommodate the soba. Whisk briskly until smooth.
Drain the soba well and pour it over the peanut butter mixture. Toss gently until thoroughly combined. To serve, spoon into deep bowls. Top each serving with some of the cucumber, optional tomatoes, and scallions. Serve warm, at room temperature, or thoroughly chilled.
● You can cook the noodles up to 1 day in advance.
Fresh Arugula, Artichoke and Tomato Rotini
MAKES 4 SERVINGS
1 pound whole-grain rotini or fusilli
2 ripe tomatoes, chopped
10 to 15 leaves fresh basil, very thinly sliced
1 clove garlic, minced
1 teaspoon all-purpose seasoning or other herb blend
1⁄2 teaspoon sea salt
Several grinds freshly ground pepper
1 to 2 tablespoons extra-virgin olive oil
1 bunch arugula (about 4 ounces), cleaned and stemmed
1 jar (6 ounces) marinated artichoke hearts, drained
Bring a large pot of salted water to a boil over medium-high heat. Stir in the rotini. Decrease the heat to medium-low and cook, stirring occasionally, until tender but firm.
Meanwhile, put the tomatoes, basil, garlic, all-purpose seasoning, salt, and pepper in a bowl large enough to also accommodate the cooked penne. Stir gently until well combined. Drizzle in 1 tablespoon of the oil and stir gently until the tomatoes are evenly coated. Coarsely chop the arugula and put it on top of the tomato mixture. Chop the artichoke hearts and put them in a small bowl.
Drain the rotini well and, while it is still piping hot, pour it over the tomato mixture. Drizzle with a bit more oil, if desired and toss gently until thoroughly combined. Gently stir in the artichoke hearts. Serve immediately.
NOTE: The tomato mixture and artichokes may be prepared up to 4 hours in advance. Just store them separately in covered bowls in the refrigerator.
Episode #207 - Recipe © LAURA THEODORE 2011
Penne with Garbanzo Beans and Broccoli Rabe
MAKES 6 SERVINGS
1 pound whole-grain penne or other pasta
1 tablespoon extra-virgin olive oil, plus more as needed (see LOW FAT OPTION BELOW)
1 bunch broccoli rabe, trimmed and cut into 2- to 3-inch pieces
4 cloves garlic, chopped, or 1⁄2 teaspoon garlic powder
1⁄8 to 1⁄4 teaspoon crushed red pepper flakes
1 can (15 ounces) garbanzo beans, drained and rinsed
¼ water, plus more as needed
1/2 teaspoon tamari, plus more as needed
Bring a large pot of salted water to a boil over medium-high heat. Stir in the penne. Decrease the heat to medium-low and cook, stirring occasion- ally, until tender but firm.
Meanwhile, heat 1/2 tablespoon of oil in a large skillet over medium heat. Add the broccoli rabe, garlic, and crushed red pepper flakes. Top with 1/2 tablespoon of olive oil. Cover and cook over medium heat, stirring occasionally, until the broccoli rabe is slightly tender, about 5 minutes. Stir in the garbanzo beans. Add a 1/4 cup water, if needed and the tamari, to taste.
Decrease the heat to medium-low, cover, and simmer, stirring occasionally, until the broccoli rabe is tender and the beans are heated through, about 10 minutes, adding more water as needed to prevent sticking.
Drain the penne well, then add it to the skillet. Toss gently until thoroughly combined. Serve immediately.
VARIATION: Substitute 1 can (15 ounces) of white beans for the garbanzo beans.
LOW FAT OPTION: Use 1/4 cup vegetable broth in place of the olive oil.