This plate of pasta gets an extra kick from ponzu sauce. Ponzu is soy sauce seasoned with citrus, and it adds a delicious blend of flavours to many dishes. It is available in grocery stores in the Asian foods section. Some ponzu is gluten free; however, if you have difficulty finding this type, you can make your own using the recipe included below.
If you don’t have a spiralizer to turn the squash into noodles, cut squash using a mandoline fitted with a julienne blade. Julienned squash may need a couple of extra minutes of baking time.
Noodle Dish 1 medium butternut squash 2 Tbsp (30 mL) extra-virgin olive oil, divided Freshly ground black pepper 1/2 small red onion, diced 2 1/4 cups (540 mL) canned chickpeas, drained and rinsed 1 bunch fresh kale, stems removed, washed, and coarsely chopped 1/4 cup (60 mL) chopped Italian parsley 2 Tbsp (30 mL) ponzu sauce 1/3 cup (80 mL) toasted pumpkin seeds
Gluten-Free Ponzu (optional) 1/4 cup (60 mL) orange juice 1/4 cup (60 mL) lemon juice 1/3 cup (80 mL) gluten-free soy sauce 2 Tbsp (30 mL) rice vinegar 2 Tbsp (30 mL) mirin Organic brown sugar, to taste Crushed hot chilies, to taste
Preheat oven to 400 F (200 C). Line baking sheet with parchment paper.
Cut off bulbous end of squash. Place in reusable container and refrigerate for another use. Trim end off remaining piece of squash and peel. Cut in half to make 2 pieces about 3 in (8 cm) long. Process 1 piece through spiralizer or mandoline, cutting squash into long, thin noodles. Repeat with remaining piece of squash. You may need to separate noodles using your fingers.
Toss squash noodles with 1 Tbsp (15 mL) olive oil and spread out in single layer on baking sheet. Season lightly with pepper. Add a little more oil if noodles appear too dry. Bake for 5 minutes, or until squash is tender but still firm when pierced with a fork.
Meanwhile, heat remaining 1 Tbsp (15 mL) olive oil in large, heavy saucepan or deep frying pan. Add onion and sauté just until soft. Add chickpeas and stir. Remove from heat.
If making your own ponzu, pour liquid ingredients into small bowl and whisk to blend. Add brown sugar and hot crushed chilies to taste.
When squash is ready, gently fold into chickpea mixture along with kale and return to burner. Gently toss over high heat for 1 to 2 minutes, or until kale wilts and ingredients are piping hot.
Fold in parsley. Spoon into heated serving bowls, drizzle with a little ponzu sauce, and sprinkle with toasted pumpkin seeds.
Each serving contains: 243 calories; 11 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 29 g total carbohydrates (4 g sugars, 6 g fibre); 366 mg sodium
source: "Veggie Noodles", alive #390, April 2015
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.