DESCRIPCIÓN DE LA METODOLOGÍA DESARROLLADA

diets. Serving as the cornerstone of countless meals, noodles are by nature versatile and quick-cooking—simply boil them, and you have a hearty base for an endless variety of fl avorful toppings. The recipes that follow showcase the myriad shapes and styles of the ubiquitous noodle—including the Japanese favorite, soba—dressed up in fresh takes on traditional sauces, including red, white, pesto, and peanut.

noodles

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07

vegetariantimes.com | quick & healthy |

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FUSILLI BUCATI LUNGHI WITH ROASTED RED PEPPER SAUCE, p. 64

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Whole-Wheat Spaghetti with Sautéed Leeks, White Beans, and Walnuts

S E R V E S 6

To shave another 8 minutes off the To shave another 8 minutes off the prep time for this recipe, replace the prep time for this recipe, replace the spaghetti with whole-wheat angel spaghetti with whole-wheat angel hair. Vegetable lovers will appreciate hair. Vegetable lovers will appreciate this recipe’s generous serving of this recipe’s generous serving of chunky leek-and-white bean sauce.

chunky leek-and-white bean sauce.

1 Tbs. olive oil

3 medium leeks, white and light green parts chopped (6 cups)

1 medium yellow bell pepper, seeded and thinly sliced (1 cup)

¼ tsp. red pepper fl akes

1 15-oz. can cannellini beans, rinsed and drained

1 cup low-sodium vegetable broth 3 cloves garlic, minced (1 Tbs.) 12 oz. whole-wheat spaghetti

3 oz. crumbled feta cheese (¾ cup), optional

¹⁄₃ cup chopped toasted walnuts

1. Put large pot of salted water Put large pot of salted water on to boil.

on to boil.

2. Meanwhile, heat oil in large Meanwhile, heat oil in large saucepan over medium-high heat. Add saucepan over medium-high heat. Add leeks, bell pepper, and red pepper leeks, bell pepper, and red pepper fl akes; sauté 10 minutes, or until fl akes; sauté 10 minutes, or until

vegetables begin to brown. Stir in vegetables begin to brown. Stir in beans, broth, and garlic. Reduce heat beans, broth, and garlic. Reduce heat to low, and simmer 5 minutes. Season to low, and simmer 5 minutes. Season with salt and pepper, if desired.

with salt and pepper, if desired.

3. When water boils, cook spaghetti When water boils, cook spaghetti according to package directions according to package directions until al dente, about 12 minutes.

until al dente, about 12 minutes.

Drain. Divide spaghetti among Drain. Divide spaghetti among 6 bowls or plates. Spoon sauce 6 bowls or plates. Spoon sauce over each serving of pasta, and over each serving of pasta, and sprinkle with feta cheese (if using) sprinkle with feta cheese (if using) and walnuts.

and walnuts.

PER SERVING (1 CUP PASTA AND 2⁄3 CUP SAUCE):

379 CAL; 13 G PROT; 8 G TOTAL FAT (<1 G SAT FAT);

FETTUCCINE WITH THREE-HERB PESTO, BLACK KALE, AND OYSTER MUSHROOMS, p. 64

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Soba Noodle Salad with Ginger-Peanut Dressing

S E R V E S 4

A Japanese staple, soba noodles cook quickly—in about 7 to 8 minutes—a factor that keeps the preparation time for this dish short.

The noodles are made from buck-wheat, a complete protein, so they set the stage for a satisfying meal.

½ cup creamy peanut butter ¼ cup brown rice vinegar

1 Tbs. agave nectar or maple syrup 1 Tbs. minced fresh ginger 2 tsp. low-sodium soy sauce

1 clove garlic, peeled 1 Tbs. lime juice 1 tsp. fresh lime zest

½ cup chopped cilantro, divided 6 oz. low-sodium soba noodles

1 cucumber, peeled, seeded, and sliced (1½ cups)

1 small red bell pepper, sliced (1 cup) 1 large carrot, grated (½ cup) 2 Tbs. chopped peanuts, optional

1. Put large pot of salted water on to boil.

2. Meanwhile, purée peanut butter, vinegar, agave nectar, ginger, soy sauce, garlic, lime juice, lime zest,

and ¹/4 cup cilantro in blender or food processor until smooth and creamy, adding 2 to 3 Tbs. warm water to thin, if necessary.

3. When water boils, add noodles, and cook according to package directions. Drain, and rinse under cold running water.

4. Toss together noodles, cucumber, bell pepper, carrot, and peanut butter mixture. Garnish with remaining cilantro and chopped peanuts, if using.

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Casareccia with Zucchini and Fresh Basil

S E R V E S 4

Casareccia look like macaroni that have been split open and twisted—a shape that’s perfect for light sauces. Cooking zucchini in the pasta water speeds up the process and cuts down on dirty dishes.

2 cloves garlic, minced ¼ cup low-fat ricotta

8 oz. dry casareccia pasta (2 cups) 4 small zucchini, julienned (4 cups) ½ cup torn fresh basil

1. Put large pot of salted water on to boil.

2. Meanwhile, whisk together garlic and ricotta in large bowl.

3. When water boils, add pasta, and cook according to package directions;

add zucchini to pasta water 1 minute before end of cooking time.

4. Drain zucchini and pasta, and add to ricotta mixture. Stir in basil, and season with salt and pepper, if desired.

PER 1-CUP SERVING: 245 CAL; 11 G PROT; 2 G TOTAL FAT (<1 G SAT FAT); 47 G CARB; 5 MG CHOL; 123 MG SOD;

3 G FIBER; 6 G SUGARS

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Fusilli Bucati Lunghi with Roasted Red Pepper Sauce

S E R V E S 4

Jarred roasted red peppers in this sweet, zesty sauce are stars for both their smoky, spicy fl avor and their convenience.

2 Tbs. garlic-fl avored olive oil 1 cup jarred roasted red bell peppers,

rinsed, drained, and chopped ½ medium onion, fi nely chopped (½ cup)

1 large carrot, fi nely diced (½ cup) 8 oz. dry fusilli bucati lunghi

1. Put large pot of salted water on to boil.

2. Meanwhile, heat oil in large saucepan over medium-high heat. Add roasted peppers, onion, and carrot; sauté 5

minutes, or until onion begins to brown.

Add ³/4 cup water, cover, and reduce heat to medium-low. Simmer 20 minutes.

3. When water boils, add pasta, and cook according to package directions.

4. Remove roasted pepper mixture from heat, and use hand blender to purée until smooth. Season with salt and pepper, if desired.

5. Drain pasta, and add to saucepan with sauce. Toss well.

PER 1-CUP SERVING: 295 CAL; 8 G PROT; 8 G TOTAL FAT (1 G SAT FAT); 49 G CARB; <1 MG CHOL; 273 MG SOD;

3 G FIBER; 6 G SUGARS

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Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms

S E R V E S 6

Use your food processor or a hand-held blender to whip up a sauce of parsley, thyme, rosemary, garlic, and walnuts.

¼ cup walnuts

¾ cup fresh parsley leaves 5 cloves garlic, divided

1 Tbs. fresh thyme leaves, plus 2 large sprigs, divided

1 tsp. fi nely chopped fresh rosemary, plus 2 large sprigs, divided 4 Tbs. olive oil, divided

8 oz. black kale (1 bunch), stemmed and coarsely chopped

12 oz. dried tagliatelle or fettuccine

1¼ lb. oyster or other large mushrooms, halved

1 large onion, coarsely chopped (2 cups) 1 cup low-sodium vegetable broth ½ cup grated Parmesan cheese, optional

1. Put large pot of salted water on to boil.

2. Blend walnuts, parsley, 3 garlic cloves, thyme leaves, and chopped rosemary in food processor until fi nely chopped. Add 3 Tbs. oil; blend until smooth. Set aside.

3. Add kale to boiling water, and cook 5 minutes, or until tender. Remove kale with large sieve, and drain. Add pasta, remaining 2 garlic cloves, and thyme and rosemary sprigs to boiling water, and cook until pasta is al dente. Reserve 1 cup cooking water, then drain pasta.

4. Meanwhile, heat remaining 1 Tbs. oil in large pot over medium-high heat.

Add mushrooms and onion, and sauté 12 minutes, or until tender and golden.

Add pesto, and sauté 2 minutes, or until sauce begins to stick to bottom of pan and turns golden brown. Add broth, and simmer 2 minutes, or until liquid is reduced by half, scraping sauce from bottom of pan.

5. Add kale and pasta to mushroom mixture, and toss to coat. Stir in reserved pasta cooking water to moisten, if desired. Add Parmesan, if using, and season to taste with black pepper.

PER 2-CUP SERVING: 391 CAL; 13 G PROT; 13 G TOTAL FAT (2 G SAT FAT); 59 G CARB;

6 G FIBER; 6 G SUGARS