Fennel, Garlic & Lemon Pasta [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 35-40 mins
Type: Main Meal
Tools: Roasting tin, silicone mat, chopping board, sharp knife, frying pan, mixing bowl, cheese grater, manual juicer, salad tongs

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, copper, magnesium, manganese, potassium, zinc and (per serving) is low in salt, sugars and sat fats!

Fresh, simple and within forty minutes you’ll have a delicious pasta dish ready for the whole family to enjoy!

As we’ve mentioned before, we think that sometimes the best pasta dishes are the ones that contain only a few ingredients. This recipe comprises of some crisp, fresh and almost sweet and ‘licorice-y’, fennel (which is a cheap, tasty and nutritious addition to any meal!). We’ve also added some sweet and creamy roasted garlic, shallots, lemon and a little parsley for the perfect combination of flavours. Served on some hearty wholemeal pasta and topped with a tasty breadcrumb topping for some added crunch and additional depth of flavour! 

It’s good to note we have advised slightly more fennel and garlic than shown in our pictures! Also, if you’re someone who generally does not enjoy the taste of fennel, don’t be alarmed, we promise that you’ll love this one! Roasted fennel has a completely different taste to that of fennel tea or flavoured food items (if it didn’t, Alex would be the first one to leave the dinner table in protest!). 

Happy hump day and cooking everyone! 😀

 

Ingredients

++++++++++++++++++120g       Banana Shallots
++++++++++++++++++100g      Orange Bell Pepper
++++++++++++++++++400g      Fennel Bulb
++++++++++++++++++20g        Garlic Clove
++++++++++++++++++3 tbsp    Olive or Garlic Infused Oil
++++++++++++++++++               Salt & Ground Black Pepper
++++++++++++++++++20g        Panko Breadcrumbs (or GF version if required)
++++++++++++++++++220g      Wholemeal Spaghetti (or GF if required)
++++++++++++++++++20g        DF Cheese (or 1 tbsp of Nutritional Yeast)
++++++++++++++++++10g         Flat Leaf Parsley
++++++++++++++++++1              Lemon
++++++++++++++++++1/2 tsp    Asafoetida
++++++++++++++++++               Saffron

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Preheat the oven to 190°C/375°F. Line a roasting tin with a silicone mat or some kitchen foil (if necessary).

2. Trim the ends off the shallots. Wash, remove the stem and core and then thinly slice the bell pepper. Wash, trim the ends and then slice the fennel (thin or slightly chunky!)

3. Place the shallots, bell pepper, fennel and garlic into the roasting tin. Drizzle over 2-3 tbsp of olive oil (or spray with some low-cal cooking oil instead). Toss to coat. Season it with a pinch of salt and a few grinds of black pepper (or to taste). Place the tin onto the middle oven shelf. Roast for about 20-25 mins or until softened and lightly crispy. Remove. Allow to cool. Tip: The garlic might be finished at 15 mins (just remove it and set it aside)!

4. In the meantime, heat a non-stick frying pan over a medium-high heat. Spray a little low-fat cooking oil. Add the breadcrumbs. Gently fry until lightly browned and toasted. Remove from the heat. Transfer into a bowl.

5. Meanwhile, cook the pasta according to the packet instructions. Drain.

6. Grate the cheese (if using). Wash and remove the parsley leaves from its stem; roughly chop them. Wash the lemon; grate some zest and then juice it.

7. Place the cheese (or nutritional yeast), ½ tsp asafoetida and about 8-10 strands (or a pinch) of saffron into the bowl of breadcrumbs. Season it with a few grinds of black pepper. Mix until combined. Tip: Your breadcrumb topping is now complete!

8. Remove the skin from the garlic and shallots and discard. Finely chop the garlic and then slice the shallot into strips. Tip: Use some kitchen scissors to quickly cut away and remove the shallot skin!

9. Place the pasta into a large bowl. Add the roasted vegetables, parsley, lemon zest and juice (as much lemon juice and zest as desired) and some oil (we added garlic oil!). Season it a few grinds of  black pepper. Gently toss until thoroughly combined.

10. Transfer onto two serving plates. Top with the breadcrumb topping and garnish with additional parsley and/or lemon slices (if preferred).

Enjoy!

 

Tip: For some additional protein, calcium iron and zinc and crunch, add some toasted pine nuts!

 

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Vegan Sicilian Pasta With Chickpeas

Healthy Recipes

Serves: 2
Prep & Cooking time: 20 minutes

Recipe adapted from: fatfreevegan

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, potassium, iron, no added sugar and is low in saturated fats!

From what I’ve read, Sicilian pastas dishes include cheap, simple and tasty ingredients! This recipe is very fresh, light and it’s easy to execute! The orange and chilli flavours work beautifully together and it’s a nice change from dense tomato, pesto or creamy pastas.

Quick fact: The corn-based pasta and the chickpeas provide a nice bit of ‘protein combining’ action!

 

Ingredients:

+++++++++++++++++++++++++130g   GF Spaghetti
+++++++++++++++++++++++++400g   Tin Chickpeas (in water)
+++++++++++++++++++++++++16g     Garlic cloves
+++++++++++++++++++++++++140g   Red onion
+++++++++++++++++++++++++             1 Large orange (zest and juice)
+++++++++++++++++++++++++220g   Baby plum tomatoes
+++++++++++++++++++++++++40g     Black olives
+++++++++++++++++++++++++8g        Fresh basil leaves
+++++++++++++++++++++++++             1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++             Salt & ground black pepper
+++++++++++++++++++++++++1g        Chilli flakes
+++++++++++++++++++++++++1g        Dried oregano
+++++++++++++++++++++++++1g        Dried basil

 

 *Based on this meal serving 2, this recipe provides approximately:

485Kcal, 18.2g Protein, 8.1g Fat, 1g Sat/fat, 1.12g Salt, 4.6mg Iron

(NB: To lower the calorie and fat content, reduce the quantity of the chickpeas.)

 

Directions:

Place a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the pasta and cook according to the packet instructions.

 

Meanwhile, drain and wash the chickpeas.

 

 Add the chickpeas to the saucepan just before the pasta is finished cooking. Save one cup of cooking water before you drain the pasta.

NB: The brand of GF pasta I used took 12 minutes to cook.

 

 In the meantime, peel and chop the garlic into slices. Peel and dice the onion.

 

Wash, zest and juice the orange.

 

Place a large non-stick frying pan or wok over a medium-low heat. Allow it to heat up.

 

Meanwhile, quarter the the tomatoes.

 

Rinse the olives (if they were in brine), de-stone(if necessary) and roughly chop them.

 

Wash, dry and remove some basil leaves from the stem. NB: I used some straight out of my freezer.

 

Spray some low-fat cooking oil into the pan/wok. Add the garlic. Gently fry for 1 minute or until fragrant.

NB: I used ‘3 sprays’.

 

Remove and transfer onto a small plate.

 

Spray a little more low-fat cooking oil. Add the onions. Gently fry for 2-3 minutes or until softened. Season it with some salt and pepper to tatse.

NB: I used ‘3 sprays’.

 

Add the zest. Fry for 30seconds.

 

Add the chilli flakes, the dried oregano and basil. Stir together. Fry for 20 seconds.

 

Remove from the heat; leave the burner on.

 

By this point you can probably add (or have added) the chickpeas to the pasta. Remove a cup of cooking liquid.

 

When the pasta has been drained, place the pan/wok back over a medium-low heat. Add the cooking liquid and juice. Stir together.

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Add the tomatoes, olives and fresh basil. Stir together. Simmer for 1-2 minutes or until the tomatoes are just softened.

 

Add the pasta mixture.

 

Stir together. Remove from the heat.

 

Serve warm. Serve in a pasta bowl or lipped plate. Garnish and season as desired.

 

 Enjoy!

 

If preferred… 

  • Use half the amount of zest if you do not like your meals too ‘zesty’.
  • Use wholemeal or spelt pasta if you are not concerned about gluten
  • Try adding a bit of spinach.
  • Use a dried variety of chickpea; soak/cook before use .
  • Try green lentils or broad beans instead of chickpeas, or oregano instead of basil.
  • Try some other Sicilian pasta ingredient combinations, e.g. fresh pasta, dried fruits (raisins, sultanas or apricots), nuts, seeds, shaved fennel, aubergine, mushrooms, fresh herbs, capers, toasted/garlic breadcrumbs or some oily fish, prawns or cheeses (if you are not vegan).