Food and physical activity are an integral part to a healthy lifestyle. There are so many views as to what a balanced meal should be. For me, eating healthfully consists of consuming a plate of food which has some protein, good fat, complex carbohydrates and lots of vegetables. By following this foundation, I am nourishing my body with nutritious foods, I feel grounded and I have a steady source of energy throughout my day. This dish has all the components of a complete meal. Instead of durum wheat pasta I like to use http://www.andeandream.com a quinoa rice blend or http://www.ancientharvest.com quinoa corn pasta, both providing a good source of protein. You can always use any pasta of your choice. The avocado sauce is packed with heart healthy fats, potassium and fiber. The creaminess from the avocado lends richness to this dish. Topping off this pasta is a sprinkle of vegan cheese which adds a savory umami note. This recipe I am sharing with other Steemians is a well rounded vegan meal that is easily put together because eating well should not be overly complicated.
Ingredients for Emerald Pasta
Serves two as a main dish or four as a starter
- 1/2 pound, 1/2 bunch asparagus, shaved using a vegetable peeler
- 1 cup snow peas, cut into thin strips
- 1 cup green beans, split in half and cut into strips
- 1 small zucchini, cut into slices or spiral into noodles
- 1 small leek or onion, thinly sliced
- 2 tsp olive oil
- salt and pepper
- 4oz dry linguine
- Avocado sauce, recipe follows
- Vegan cheese to sprinkle on top (optional), recipe follows
Fill a medium sized pot with water and bring to a boil. Season the water with salt to taste. Add in each vegetable separately into the water except for the leeks and cook for a minute or two until the vegetables are tender. You can use the same water for blanching each vegetable.
Strain the vegetables and run through cold water to stop the cooking process. Pat dry, place on a plate and set aside.
Avocado Sauce
- 1 ripe avocado
- 2 cloves of garlic
- 1 tsp olive oil
- 2 tsp fresh dill
- 1/4 cup fresh parsley
- 1 tsp fresh thyme
- juice of 1 small lemon
- 1/4 cup water
To roast garlic, place the cloves of garlic into an oven proof dish and drizzle with olive oil. Cover with aluminum foil and bake in 300 degree F oven for 15 minutes or until garlic is tender. I like the taste of roasted garlic because I find roasting the garlic mellows the flavor. You can easily skip this step and just use raw garlic but omit the olive oil. Place all the ingredients into a food processor and process until smooth. Season with salt and pepper.
The sauce should be thick, almost like a puree.
##Vegan Cheese##
- 1 tbsp hemp seeds
- 1 tbsp slivered almonds
- 2 tsp nutritional yeast
- 1/4 tsp onion salt or regular salt
Nutritional yeast is an inactive form of yeast. It is nutty in flavor and perfect for seasoning dishes in vegan recipes for a "cheesy" element. Nutritional yeast is also full of B vitamins and protein. Place all the ingredients into a spice grinder or mini food prep and pulse until coarse crumbs. You can store extra vegan cheese in a jar and place in the refrigerator for up to one week. It can be used sprinkled on salads and soups. If you are pressed for time, you can skip making the vegan cheese or use regular cheese if you are not keeping this pasta vegan.
Fill a large pot with water and bring to a boil. Season the water with some salt and cook the pasta following instructions on the package. Drain, reserving 1/4 cup of the pasta liquid. In a large saute pan, heat 2 tsp of olive oil and sauté the leeks until tender. Stir in the blanched vegetables and cook until the vegetables are heated through. Add the pasta and avocado sauce. Add in the pasta liquid so the sauce coats the noodles and vegetables. Serve with vegan cheese.
Thank youand
for promoting and organizing this wellness challenge. It has been a great contest and what an incredible way to inspire a healthier community.