Vegan Oil-Free Pasta + Veggies
by Shivani K (www.feastyoureyes.com/blog)
It's vegan, it's oil-free, it's whole wheat, and it's filled with veggies! Doesn't that sound like the healthiest and yummiest recipe ever? It is! I have been making this pasta for almost a decade now and it is the healthiest version of the delicious Italian dish.
Recipe (Serves 2)
Whole Wheat Pasta* - 3/4 cup
Mushrooms - 5-6 small sized ones or 2-3 large sized ones
Full Sized Carrot - 1
Tomatoes - 5
Olives - 7 whole olives
Broccoli - 10 cut broccoli heads
Spinach Leaves - 20
Salt - to taste
Pepper - to taste
* Instead of whole wheat pasta, you can also use brown rice pasta. Very healthy!
1. In a sauce pan add some water and the pasta to boil (Make sure the water in the pan is 3 times the amount of pasta). You can add 1/2 teaspoon of salt to make the pasta flavoured. Once it comes to a boil, lower the heat so the water doesn't overflow and let it simmer for 7-10 minutes. Whole wheat pasta takes longer to soften. Keep checking from time to time to see if it is soft enough. When it is ready, strain in a large sieve and set aside.
2. While the pasta is boiling, place a separate pan on the stove. This time make sure it is a thick bottomed pan. Let it heat up for 30 seconds on high and then add your cut broccoli and carrots. Switch the heat setting to medium-low and toss the vegetables in the pan for 2 minutes. Make sure they don't start to burn. Since you are using a thick bottomed pan and the heat is set to low-medium, they shouldn't burn. Stir continuously the entire time.
3. Then to the pan with the vegetables, add the tomatoes either very thinly cut or in pure form after blending in a processor. A pure form is the better option here. Add salt and pepper as you desire and cook on low for 5 minutes. Stir continuously.
4. Then add the olives, spinach leaves and mushrooms and cook on medium for 3-5 minutes. Stir continuously.
5. Give it a taste test and add more salt or pepper if required. You can also add Italian seasoning mix or freshly cut parsley and coriander.
6. Add the strained pasta to the tomato and vegetable mixture and mix well.
Serve hot and enjoy! Vegan no-oil pasta is still a new thing and not very common. So if you have any questions, comment below and I'll get back to you.
(This healthy vegan no oil guilt free recipe was submitted by Shivani Karwal on behalf of Feast Your Eyes, a Toronto based catering company. Fore more recipes from Shivani visit, http://feastyoureyes.ca/blog/)