If you love garlicy pesto you’ll love this easy delicious summer whole-meal-deal pasta salad. Edamame beans can be purchased already shelled providing easy protein, fiber and health building phytochemicals that are sweetly satisfying.
If you love garlicy pesto you'll love this easy delicious summer whole-meal-deal pasta salad. Edamame beans can be purchased already shelled providing easy protein, fiber and health building phytochemicals that are sweetly satisfying.
Author: Victoria Laine
Recipe Type:: Full-Meal-Deal Salad
Serves:: 6 servings
Prep time::
Total time::
Ingredients:
1-16 oz (454g) pkg whole grain rotini/spiral pasta (see: gluten-free if needed)
2 cups edamame (green soy) beans, shelled - usually found frozen (or other favorite canned or cooked beans)
6 cups variety of veggies, chopped (ie. 2 cups each of broccoli, cauliflower and carrots)
1 cup cherry tomatoes, halved
1 large stalk celery, diced
VEGANIZED PESTO
5-8 cloves garlic, minced
1 cup fresh basil leaves, (firmly compressed)
½-2/3 cup water
½ cup pine nuts (or slivered almonds)
⅓ cup nutritional yeast flakes
¾ tsp salt
Directions:
Bring water to a boil.
Chop broccoli, cauliflower and carrots into bite size pieces.
Add dry pasta to boiled water, cooking according to package directions. A few minutes before pasta is done (test a few for chewiness) turn up the heat to high and add the chopped broccoli, cauliflower and carrots to allow them to cook slightly.
While they are cooking, thaw the frozen edamame beans. Place them into a large colander and rinse with warm water.
When pasta is completely done and veggies are tender-crisp, drain all into the same large colander with the beans. Immediately rinse all under cold running water (to stop the cooking of the pasta and veg.) Drain well and toss into a large salad serving bowl.
NOTE: The addition of the veggies to the pot will reduce the water temperature slowing the cooking of the pasta, so just prior to adding the veggies, put a lid on the pot to assist the water temperature to quickly rise and turn up the heat to HIGH.
Chop the cherry tomatoes and dice the celery. Add to the salad.
Make the pesto in the food processor with the 'S' blade: Remove thicker stems from basil leaves.
Prepare pesto with the “S” blade by adding all ingredients and pulsing to desired texture.
HINT: If pesto is too thick, you can thin it down with a bit of water, or if too thin add a few more nuts.
You can reserve ¼-1/3 cup pesto for another recipe (for example - Portebello Pesto Sandwich ...recipe coming soon!)
Toss pesto together with other ingredients and serve.
Quinoa tabouli salad is light and lemony. Tabouli is a traditional salad from the Middle East, and is typically made with bulgur wheat. I use quinoa or fonio because they are naturally gluten-free. It keeps fresh when refrigerated for several days.
Quinoa tabouli salad is light and lemony. Tabouli is a traditional salad from the Middle East, and is typically made with bulgur wheat. I use quinoa or fonio because they are naturally gluten-free. It keeps fresh when refrigerated for several days.
Author: Victoria Laine
Serves:: 8-10 Servings
Prep time::
Total time::
Ingredients:
2 cup quinoa, rinsed well (if not pre-washed)
pinch salt
4 cups water
⅔ cup fresh lemon juice
2 tsp salt (reduce if adding olives)
4-6 garlic cloves
2 bunches cilantro or parsley (1 cup compressed)
¼ cup fresh mint (6 -12 large leaves)
6 green onions/scallions
2 medium bell peppers, red and orange
1 large English cucumber
2 small yellow zucchini, grated
4 medium carrots, grated
½ small cauliflower, grated
¼ small purple cabbage, grated or thinly sliced (opt)
VARIATIONS: cherry tomatoes, chopped asparagus, celery, olives, pine nuts, garbanzo beans, walnuts, etc.
Directions:
Rinse quinoa well in a wire mesh strainer under running water. Place in pot with water and salt. Bring to a boil and reduce to low. Use a tight fitting lid and simmer for 20 minutes. Turn off heat and let sit until ready to rinse.
Mix together lemon juice, salt and garlic.
Chop or tear cilantro or parsley and mint and add to a large bowl. Chop scallions, bell peppers, and cucumber into small bite size pieces and add to the salad bowl.
In Food Processor: using the “GRATE” blade (or hand grate): Process zucchini, carrots, cauliflower, cabbage, and transfer to the salad bowl.
Rinse cooked quinoa in wire mesh strainer under cold running water, drain well and add to the salad bowl, (or allow to cool without rinsing).
Mix all together well and serve. Leftovers will keep several days.
Super Green Guacamole is a deliciously nutrition-enhanced guac that can be kept refrigerated for at least 2-3 days. An lower fat version can be made by replacing half of the avocado with edamame beans or green peas. Leftover guacamole makes delicious pasta sauce...simply stir into hot fresh pasta.
Author: Victoria Laine
Serves:: 6 servings
Prep time::
Total time::
Ingredients:
2 ripe avocados
¾ - 1 cup spinach, (press firmly to measure)
¼ bunch cilantro or parsley (opt)
2 cloves garlic
⅛-1/4 tsp cayenne pepper (opt)
1 large lemon or lime, juiced (2 Tbsp)
¾ tsp salt
FOR DIPPING:
6 stalks celery
1 colored bell pepper
1 pkg baked, low-sodium baked organic corn chips
Directions:
Cut avocado around the middle (lengthwise), twist and separate halves. Scoop out the pit with a spoon and then scoop out the flesh of each side with the spoon. Place in food processor with the “S” blade. Remove tough stems from both the spinach and cilantro/parsley. Add the greens, garlic cloves, cayenne, lemon or lime juice and salt and blend until creamy and smooth, scraping sides of processor if necessary. Transfer to a serving bowl.
Cut celery and bell pepper into sticks/slices and arrange with corn chips around or next to SUPER GREEN GUACAMOLE for dipping.
NOTE: Make your own fat-free corn chips by warming store-bought corn tortillas and cut into wedges the shape of corn chips.
I love cabbage and mushrooms and linguine, so goulash is one of my delicious, easy go-to meals!
The great thing about goulash is that you make a lot and leftovers will keep for several days refrigerated, or even frozen for a few months. (If leftover stew is too thick, simply add a few splashes of water while reheating. Add freshly cooked pasta, and voila!)
1- 16 oz pkg dry wholegrain linguine pasta (454 g) (buckwheat, brown rice, spelt, kamut or other)
4 Tbsp water
2 medium onions, thinly sliced
1-2 cups shitake (or other favorite mushrooms), sliced
½ medium green cabbage, shredded (approximately 3-4 cups)
1⁄2 cup tomato sauce
2- 14 oz can navy, Great Northern or black beans (2-398mL) (3 cups cooked)
3 cups veggie stock (or 2 tsp herbed salt with 3 cups water)
2 cloves garlic, minced
1 Tbsp paprika, Hungarian variety of course...or a nice smoked paprika, your choice!)
1 tsp dry mustard
⅛ tsp cayenne pepper
1 bay leaf
Directions:
Boil a large pot of water and add a pinch of salt for pasta.
In a large, heavy pan sauté onions over medium-high heat. Add mushrooms and cabbage until tender crisp. Add remaining ingredients and mix well, simmering for 5-10 minutes until sauce thickens slightly. (Remove the bay leaf or leave it in for the “finder” to make a wish!)
Add pasta to boiling water cooking according to package directions.
Drain cooked pasta in a colander and serve individual pasta topped with goulash and a dollop of LEMON AVOCADO CRÈME. Optional: Serve with Raw Veggie Dippers and use LEMON AVOCADO CRÈME as the veggie dip.
This easy soup can be made in either on the stove top in a soup pot or in a slow cooker.
Slow Cooker: Throw the first 4 pantry ingredients into your slow cooker in the morning. When you get home from work, add the veggies.
Stove Top: If you start from scratch simmering on the stove this soup will be ready in about 30 minutes. Squash can be replaced with grated potato if preferred, added to the end of cooking for the last 5-10 minutes.
For an even heartier meal add your favorite tempeh, grated or cubed. I use chipotle style salsa because I love its smokey flavor.
1 cup frozen or fresh green beans, (8 oz) sliced (or shredded cabbage)
Directions:
SLOW COOKER OPTION - Mix the beans, tomatoes, broth and salsa together in slow cooker/crock pot. Cover and simmer on low for 6-8 hours or high for 3-4 hours. Turn heat to high and add corn, squash and beans or cabbage. Allow to simmer for another 15-20 minutes until veggies are cooked. Serve warm.
STOVE TOP VERSION - Mix the beans, tomatoes, broth and salsa together in large pot and simmer over medium-high heat for 15-20 minutes until thickened and flavors have blended. Add corn, squash and beans or cabbage. Allow to simmer for another 5 minutes until veggies are softened. Serve warm.
Mixed-eating family? Tempeh, tofu, chicken, beef or pork? … Avocado or cheese?… Creamy Garlic Dip or sour cream? This Freedom Fajita can be served with the rainbow of colored bell peppers and onions, and whatever other fillings you need to please your crowd. GLUTEN-FREE: Use gluten-free tortillas wraps and tempeh. Avoid seiten (made from wheat).
8 whole grain tortilla wraps/shells (GF: purchase or make gluten-free wraps)
2 Tbsp water or veggie broth
2 large onions (preferably sweet)
3 large red, yellow and orange bell peppers (1 of each color), can substitute frozen
1 Tbsp coconut or olive oil (or spray oil)
8oz (225g) pkg pre-marinated tempeh, (I like smoked)
2 Tbsp lime juice
2 small avocados, sliced
6-8 Tbsp salsa (your heat choice)*
Directions:
WARMING PREPARED TORTILLA SHELLS: Some store-bought shells are fresh enough to fold without breaking. Some need to be warmed slightly to fold without breaking. There are (at least) three ways to warm shells: 1/ Place the required amount of shells in a foil package, making sure not to expose any of the wrap. 2/ In a warmed heavy dry fry pan, place individual shells for about 30 seconds, flipping for another several seconds until warm. Fill and wrap immediately, while the next shell warms. 3/ Microwave individually for 5-10 seconds.
PREP FILLING:
Slice tempeh or tofu into strips about the thickness of a chopstick, leaving them the length of the slab.
Peel onions and slice in half, then cut lengthwise into approximately ½” strips.
Cut bell peppers in half, clean seeds and membrane away, and slice each half into ½” strips.
If using avocado, cut into slices.
Assemble salsa and other topping options.
Add water or broth to a heavy deep pan. Over medium-high heat, quick-fry onions for about 1 minute, adding peppers. Stir constantly until veggies are tender crisp, not too soft. Transfer from pan to a large bowl.
Lightly spray or brush oil to coat pan. Add the tofu or tempeh strips. Stir fry until browned and crispy. Add the lime juice and place a lid on pan. Turn off the heat.
ASSEMBLE:
Assemble individual fajitas by placing warmed shells on table or counter top. Evenly distribute the crispy tofu or tempeh, the onion and bell pepper mixture, salsa, avocado, and optional sauce on each shell. *If you like more spice, add a splash of hot sauce.
Wrap tightly by folding sides into the center. Then fold the bottom and top, securing the filling. Serve immediately.
Hi, I'm Victoria Laine, whole-food educator, author, and health blogger.
My website is the home of all things delicious and nutritious, celebrating the pleasure of food and well-being.
You'll find recipes, menus, books, and courses, as well as private nutrition counseling for Celiac disease, inflammatory conditions, allergy eating, plant-based lifestyles, and more.
I'd love to hear from you if you have questions or suggestions!
