Fennel adds a lovely earthy flavour to this dish. It is also a good source of calcium, potassium, and vitamin C.
3 Tbsp (45 mL) extra-virgin olive oil
1 onion, diced
2 garlic cloves, minced
10 anchovy filets, chopped
1/2 tsp (2 mL) crushed red pepper flakes
1 large fennel bulb, trimmed and chopped into 1/2 in (1 cm) pieces, fronds reserved
1/2 lb (225 g) whole grain farfalle pasta
2 cups (500 mL) cherry tomatoes, cut in halves
2 tsp (10 mL) dried marjoram
1 Tbsp (15 mL) fresh basil, chopped
6 cups (1.5 L) baby spinach
Freshly ground black pepper, to taste
1/4 cup (60 mL) soft goat cheese
3 Tbsp (45 mL) toasted pine nuts
Heat oil over medium-high heat in large skillet. Add onion, garlic, anchovies, red pepper flakes, and fennel. Sauté until vegetables are tender and starting to brown, about 10 minutes.
Meanwhile, cook pasta in large pot of boiling salted water according to package directions. Drain, reserving about 1 cup (250 mL) pasta water.
Add tomatoes, marjoram, and basil to veggie mixture and continue to sauté until tomatoes slightly break down, creating a thin sauce. Stir in spinach, pasta, and a few tablespoons of reserved pasta water until spinach is wilted and pasta is warmed through. Add more water as needed to create a saucy consistency, and season to taste with black pepper.
Divide among serving dishes, and garnish with crumbled goat cheese, pine nuts, and reserved
Each serving contains: 486 calories; 18 g protein; 21 g total fat (4 g sat. fat, 0 g trans fat); 59 g carbohydrates; 11 g fibre; 490 mg sodium
source: "Pasta, Pronto!", alive #353, March 2012
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.