Veggie Pasta
To make this dish high protein as well as low calorie, pasta made from chickpeas called Banza can be used. It offers 25 grams of protein per serving which is equivalent to a steak. Plant protein is superior to animal protein because it is accompanied with fiber and phytochemicals that fight disease. Whole wheat pasta is also an acceptable alternative but whenever possible buy pasta made from unique ingredients like beets or kale. This promotes a biodiverse agricultural system which is essential for sustainability. I often find boutique-like pasta at my farmers market and at TjMaxx of all places.
Another fantastic ingredient that decreases the calories and the price of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. It is also significantly more environmentally friendly to replace traditional dairy products with non-dairy alternatives. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
Make this dish your own by adding your own choice of vegetables such as eggplant or zucchini. Garnish with fresh basil or spice it up with some hot pepper flakes for different flavors and disease fighting phytonutrients.
Another fantastic ingredient that decreases the calories and the price of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. It is also significantly more environmentally friendly to replace traditional dairy products with non-dairy alternatives. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
Make this dish your own by adding your own choice of vegetables such as eggplant or zucchini. Garnish with fresh basil or spice it up with some hot pepper flakes for different flavors and disease fighting phytonutrients.
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Equipment
Large pot Large sauté pan Ingredients 8 oz. by weight pasta 2 cans diced tomatoes 2 garlic cloves 1/4 -1/2 cup nutritional yeast 2 large portabella mushrooms 2 bell peppers (any color) 1 Tbsp. Italian seasoning Salt and pepper to taste Red hot pepper flakes (optional) Directions Begin by cutting the produce. Heat the oil on the sauté pan and add the vegetables and garlic. Heat on medium to low heat and cover with a lid. Fill another pot with water and heat. Add the pasta when the water is boiling. After the pasta is in the water add the nutritional yeast to the vegetables and leave the lid off. Gently stir the sauce and allow to thicken while the pasta finishes cooking. Once the pasta is al dente stain out the water and add to the large sauté pan. Toss the pasta in the sauce. Garnish with fresh basil if on hand. |
Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 359
% Daily Value *
Total Fat 5 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 511 mg
Potassium 1112 mg
Total Carbohydrate 63 g
Dietary Fiber 20 g
Sugars 17 g
Protein 32 g
Vitamin A 39 %
Vitamin C 341 %
Calcium13 %
Iron 54 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 4.0
Amount Per Serving
Calories 359
% Daily Value *
Total Fat 5 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 511 mg
Potassium 1112 mg
Total Carbohydrate 63 g
Dietary Fiber 20 g
Sugars 17 g
Protein 32 g
Vitamin A 39 %
Vitamin C 341 %
Calcium13 %
Iron 54 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
