Vegetarian
SERVES 6
PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES
Give a simple pasta dish even more disease-fighting nutrition by making your own pesto with protein from silken tofu. Serve this with roasted tempeh or chicken, a simple side salad, and sourdough bread (see
here
) with roasted garlic for even more immune-boosting potential.
12 ounces penne, preferably whole-wheat or bean pasta
2 cups packed fresh basil leaves
1 tablespoon dried oregano
⅓ cup pine nuts, toasted
4 garlic cloves, minced
¼ cup extra-virgin olive oil
2 teaspoons freshly squeezed lemon juice
1 teaspoon salt
6 ounces (½ package) extra-firm silken tofu, drained
1 ounce Parmigiano-Reggiano cheese, finely grated (about ½ cup)
1 cup Kalamata olives, pitted and chopped
1 (15-ounce) can artichoke hearts, drained and quartered
½ cup chopped fresh parsley
Bioactive ingredients:
basil, oregano, pine nut, garlic, olive oil, lemon,
tofu, Parmigiano-Reggiano, artichoke, parsley
1.
Fill a large stockpot two-thirds full of water. Bring to a boil over high heat. Add the penne, and cook according to the package instructions (usually 9 to 12 minutes). Remove from the heat. Drain, and return to the pot.
2.
Meanwhile, to make the pesto, in a food processor or blender, combine the basil, oregano, pine nuts, garlic, oil, lemon juice, salt, and tofu. Puree until completely smooth.
3.
Add the pesto to the pot. Cook over medium heat, stirring until coated, for about 1 minute. Remove from the heat.
4.
Stir in the cheese, olives, and artichoke hearts.
5.
Garnish with the parsley, and serve hot or cold.
Per Serving:
Calories: 437; Total fat: 21g; Saturated fat: 3g; Protein: 16g; Total carbohydrates: 55g; Fiber: 11g; Sugar: 1g; Cholesterol: 4g
VARIATION:
Replace the cheese with 1 tablespoon nutritional yeast for a vegan version.