Pasta all’Ortolano (Oil-Free)

Asparagus is a nutrient-dense vegetable packed with vitamins, minerals, and antioxidants. It is an excellent source of vitamins A, C, E, and K. It also provides folate, which is essential for cell growth and development. Asparagus is also rich in fiber, promoting healthy digestion, and contains antioxidants like glutathione, which helps combat oxidative stress. Additionally, it provides small amounts of iron, calcium, and potassium, supporting overall health. Low in calories yet high in nutrients, asparagus is a great addition to a balanced, plant-based diet.

Cauliflower has become increasingly popular. It can substitute for starchier foods like rice and even pizza dough. One cup of chopped cauliflower (107g) provides 27 calories, 2.1g of protein, 5.3g of carbohydrates, and 0.3g of fat. This veggie is versatile and non-starchy. It contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. Cauliflower is a great source of vitamin C, vitamin B6, and magnesium. Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation. Whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck. (Trusted source).

Green Beans are a nutritious, low-calorie vegetable rich in vitamins, minerals, and fiber. They provide a good amount of vitamin C for immune support. Vitamin K is important for bone health. Folate is essential for cell growth. Green beans are also high in antioxidants like flavonoids and carotenoids, which help reduce inflammation and protect against oxidative stress. Their fiber content supports digestion and promotes a healthy gut. Additionally, they contain small amounts of iron, magnesium, and potassium, making them a well-rounded addition to a plant-based diet.

Mushrooms are fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. Loaded with antioxidants they help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. Mushrooms also have Beta-glucan which is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta-glucans. Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. And they contain copper, which helps your body make red blood cells, which are used to deliver oxygen all over the body.  Lastly, mushrooms contain potassium which is extremely important when it comes to heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana. trusted source).

Onions also contain small amounts of other vitamins and minerals such as calcium, iron, magnesium, and zinc. Onions are rich in B vitamins, including folate and vitamin B6. They a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals. These play key roles in metabolism, red blood cell production, and nerve function. Additionally, onions are known for their antioxidant and anti-inflammatory properties, particularly due to compounds like quercetin and sulfur-containing compounds. These properties contribute to their potential health benefits, including supporting heart health, immune function, and reducing inflammation. The nutritional content can vary slightly based on the type of onion and its freshness. Overall, onions are a nutritious addition to a balanced diet, providing flavor and health benefits with minimal calories.

Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. It also contains small amounts of iron, calcium, zinc, and several other B vitamins. In particular, its ample vitamin A content may support your vision and immune system. Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking. Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the fruit’s skin. It is rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders. (trusted source).

Pasta all’Ortolano

Donna Spencer

Enjoy a vibrant and healthy Pasta all’Ortolano with fresh garden vegetables, whole grain pasta, and a light, flavorful tomato sauce. This oil-free, plant-based Italian dish is perfect for a nutritious and delicious meal. Try this easy WFPB recipe today!

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Prep Time 30 minutes mins

Cook Time 15 minutes mins

Course Dinner, Main Course

Cuisine American, Italian

Servings 4 servings

Calories

Equipment

• Deep, high rimmed, sautee pan or Dutch Oven

Ingredients

  

1x2x3x

• ½ cup asparagus
• ½ cup broccoli optional
• ½ cup cauliflower
• ½ cup green beans
• ½ cup red onion small dice
• ½ cup zucchini sliced into half-moons
• 1 cup mushrooms sliced
• 2 cloves garlic minced
• 1½ cups cherry tomatoes halved
• 12 oz whole grain or legume-based pasta thin spaghetti, penne, or rigatoni
• 3-4 cup low-sodium vegetable broth divided
• 1 cup peas
• ¼-½ tsp red pepper flakes optional
• 1 tsp dried oregano
• ½ tsp dried thyme
• 2 tbsp chopped fresh parsley optional
• 1 tbsp balsamic vinegar optional
• ¼ cup chopped fresh basil
• 1 tbsp nutritional yeast optional, for umami flavor
• Plant-Powered Bliss Vegan Parmesan Magic
• Sea salt and black pepper to taste

Instructions

 

• Dice all vegetables to about 1/2-inch pieces.
  
• In a Dutch oven or heavy-bottomed saucepan, add the asparagus, cauliflower, green beans, red onion, zucchini, mushrooms, and garlic. Dry sauté over medium heat until the vegetables are aromatic, but not browned, 5 to 8 minutes.
• Add red pepper flakes, dried oregano, dried thyme and nutritional yeast. Cook for another1-2 minutes.
• Add tomatoes. They will release their juices. Cook for another 5 minutes.
• Add 3 cups vegetable stock bring to a simmer and add pasta and broccoli (if using). Cook for 8-10 minutes depending upon pasta of choice.
  
• Assess pasta “doneness” and sauce constancy. If pasta is not cooked to your desired state, add 1/2 cup more vegetable stock. Cook until sauce thickens about 3-5 minutes. Lastly add balsamic vinegar and fresh chopped parsley.
• Finish by plating the pasta in individual bowls then top with torn or chiffonnades of basil, vegan parmesan, and pine nuts.
• Don’t forget the pine nuts as they really make this dish!
  

Notes

• Don’t forget the pine nuts as they make this dish!
• Add broccoli last with the pasta to avoid it getting too mushy.
• I like to add 1 tsp of Trader Joe’s Uniami seasoning mix and top with vegan parmesan cheese.
• Add any other vegetables you like such as leeks, eggplant, broccoli, etc.. It’s a great way to use up aging vegetables.
• If you like less pasta, add a half pound and reduce stock added by 1 cup, or double the vegetables.

Keyword asparagus, broccoli, cauliflower, cherry tomatoes, green beans, mushrooms, pasta, Pasta all’Ortolano, red onion, zucchini