Here’s a hearty vegan dish that will appeal to non-vegans as well. Did you know that artichokes contain vitamins C, K, folic acid, magnesium and manganese? When you eat them with a grain and a fat like olive oil, your body absorbs the folic acid and the vitamin K better. Here’s the recipe.
3⁄4 cup pine nuts
1 tsp olive oil
2 garlic cloves, minced
1 cup chopped onions
10 Kalamata olives, pitted, sliced in half
2 (13 3⁄4-oz) cans artichoke hearts, water packed, drained and sliced
1 tsp salt-free Mrs. Dash† Lemon Pepper Seasoning Blend
1 1⁄2 cups vegetable broth
3 tbsp flour
6 oz whole-wheat rotini pasta, cooked according to directions without salt or fat
1⁄2 cup chopped fresh parsley
1⁄4 cup Parmesan cheese (or vegan substitute)
1. In a small skillet, over medium-low heat, toast pine nuts for 4 to 6 minutes, stirring often. Remove from heat and set aside.
2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add olive oil. When oil is hot, add garlic, onions, and olives. Sauté 1 to 2 minutes.
3. Add artichoke hearts and salt-free seasoning. Cook 1 to 2 minutes.
4. In a small bowl, combine broth and flour and add to the skillet. Stir 1 to 2 minutes with a wire whisk until thickened. Remove from heat.
5. Place hot cooked pasta in a large bowl and pour artichoke sauce over pasta. Add parsley and toasted pine nuts. Toss to mix well. Top each serving with cheese.
Number of servings: 4
Calories per serving: 432
Preparation time: 30 Min.
Total time: 30 Min.