Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [74]
8 ounces brown rice macaroni
1 pound broccoli, tops cut into florets, stems chopped into
½-inch pieces
1 recipe Easy Breezy Cheezy Sauce (page 173)
Bring a pot of water to boil for the pasta and make your sauce.
Cook the pasta according to the package directions. About 5 minutes before you think the pasta will be done, add the broccoli to the pasta pot. When the pasta is ready, drain, and add back to the pot. Pour in the sauce and mix everything up. Serve!
Pasta e Fagioli with Spinach
SERVES 4 • ACTIVE TIME: 20 MINUTES • TOTALTIME: 30 MINUTES
(CAN BE MADE GLUTEN-FREE IF USING GF PASTA)
PER SERVING
(¼ RECIPE):
Calories: 440
Calories from fat: 30
Total fat: 3.5 g
Saturated fat: 0.5 g
Trans fat: 0 g
Total carb: 85 g
Fiber: 21 g
Sugars: 9
Protein: 23 g
Cholesterol: 0 mg
Sodium: 690 mg
Vitamin A: 250%
Vitamin C: 110%
Calcium: 25%
Iron: 45%
Every recipe for pasta e fagioli will tell you that this is an Italian peasant dish, but I remember the first time I had pasta with beans I thought it was really fancy! This is a perfect, no-nonsense recipe for when you want your pasta, protein, and veggies all in one big bowl, and don’t want to futz around too much.
1 teaspoon olive oil
6 cloves garlic, minced
2 pounds plum tomatoes, chopped roughly
¼ cup dry white wine or vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
A few pinches of freshly ground black pepper
1 teaspoon salt
1 (15-ounce) can navy beans (about 1½ cups), drained and
rinsed
8 ounces whole wheat small shells or orecchiette
1 pound baby spinach leaves, washed well
Bring a pot of water to boil for the pasta and preheat a large skillet over medium heat.
In the pan, sauté the garlic in oil for about 1 minute, until the garlic is fragrant. Add the tomatoes, wine, oregano, and salt. Bring to a boil. Once boiling, add the beans and then lower the heat to medium. Cook until the tomatoes are broken down and the sauce is reduced and thickened, about 15 minutes.
In the meantime, add the pasta to boiling water and cook according to the package directions. Once the sauce is thickened, simmer over low heat to keep warm.
Drain the pasta. In a bowl, alternate adding batches of pasta, beans, and spinach to the sauce, stirring with a pasta spoon to incorporate, until the spinach is completely wilted. Mix well and serve.
Curry Laksa
SERVES 4 • ACTIVE TIME: 30 MINUTES TOTAL TIME: 30 MINUTES
(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE)
PER SERVING
(¼ RECIPE):
Calories: 270
Calories from fat: 50
Total fat: 6 g
Saturated fat: 2 g
Trans fat: 0 g
Total carb: 50 g
Fiber: 3 g
Sugars: 12 g
Protein: 8 g
Cholesterol: 0 mg
Sodium: 570 mg
Vitamin A: 60%
Vitamin C: 100%
Calcium: 20%
Iron: 20%
I would probably get chased out of Malaysia (if got off the plane with a bowl of this and said it was Curry Laksa, but what it lacks in authenticity it makes up for in speed, ease, and healthfulness. Oh, and it tastes pretty darn good, too. If you like a big gigantic bowl of noodles, then this is your golden ticket. Noodles and tofu, mellow bok choy, and red peppers in a spicy, sweet, and sour red coconut milk broth. Serve with chopsticks and a big spoon.
This dish also makes really great leftovers! When left in the fridge, the tofu sucks up the curry and the lime flavor gets a little stronger. It even tastes great cold!
2 to 3 tablespoons red curry paste
1 small red onion, thinly sliced into half-moons
1 red pepper, seeded and sliced thinly (see tip)
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 bunch bok choy (prepared per tip)
4 cups vegetable broth
2 tablespoons soy sauce
½ teaspoon salt
1 block extra-firm tofu (about 14 ounces), cubed
8 ounces Pad Thai rice noodles
¾ cup light coconut milk
3 tablespoons lime