VT Low-Fat & Fast Pasta

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Creole Vegetables And Pasta

Minestrone Soup

Pasta E Fagioli

 

 

* Exported from MasterCook *

 

Creole Vegetables And Pasta

 

Recipe By : Vegetarian Times Low-Fat & Fast Pasta, page 40

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc.

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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8 ounces tricolored quinoa

pagodas or regular radiatore

(see Helpful Hints)

2 tablespoons vegetable or olive oil

1 1/2 cups chopped onion

3 medium carrots -- thinly sliced

2 stalks celery -- sliced

1 green bell pepper -- diced

2 teaspoons minced garlic

1 tablespoon Creole seasonings

OR blackened seasonings

1 tablespoon all-purpose flour

14 1/2 ounces canned Cajun-style tomatoes -- undrained

or regular stewed tomatoes

2 cups water

2 teaspoons dried thyme leaves

1 teaspoon gumbo file powder

(see Helpful Hint)

1/4 cup chopped flat-leaf parsley

Hot pepper sauce to taste

 

Traditional Creole sauces cook for hours and tend to be oily, but this

version is quick and, of course, keeps oil to a minimum. Creole or

blackened seasonings will give the dish a spicy note, but serve with hot

sauce at the table so that everyone can achieve the level of " heat " they

desire.

 

Cook pasta according to package directions. Meanwhile, heat oil in a large

saucepan over medium heat. Add the onion, carrots, celery, and bell pepper

to the saucepan. Reduce heat to low, cover tightly, and sweat (lightly

steam) the vegetables 8 minutes.

 

Add the garlic and Creole or blackened seasonings; cook stirring, 1 minute.

Sprinkle the flour over the vegetables; cook 1 minute, stirring frequently.

 

Add the tomatoes, water, and thyme; bring to a boil. Simmer, uncovered,

until the vegetables are crisp-tender, about 5 minutes, stirring

occasionally. Remove from heat; stir in the file powder. Drain the pasta

in a colander; transfer to shallow bowls. Top with the Creole sauce;

sprinkle with parsley. Serve with hot pepper sauce.

 

Makes 6 servings

 

Helpful Hints: Quinoa is a high-protein grain from South America that

formed the basis of the diet of the ancient Incas. Its grains look like

tiny beads and cook up much like rice. Flour from the grain is used for

various foods.

 

Quinoa pagoda pasta looks like small radiatore; the tricolored variety also

contains corn flour, red bell peppers, and spinach. Quinoa products are

available in natural food stores and in many supermarkets.

 

File powder, also called gumbo file is a seasoning made from the ground,

dried leaves of the sassafras tree. It's an integral seasoning in Creole

cuisine.

 

Per serving: 237 Calories; 6g Fat; 41g Carbohydrates; 0 Cholesterol; 172mg

Sodium; 5g Fiber

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Minestrone Soup

 

Recipe By : Vegetarian Times Low-Fat & Fast Pasta, page 52

Serving Size : 5 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables Pasta, Couscous, Etc.

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 cup chopped onion

3/4 cup coarsely grated carrots

1 teaspoon minced garlic

29 ounces canned vegetable broth

3/4 cup ditalini or soup shell pasta -- (2 ounces)

OR tricolored soup shell pasta

1/2 cup water

14 ounces canned Italian-style diced tomatoes -- undrained

1 cup canned cannellini beans -- rinsed and drained

OR Great Northern or red kidney beans

1 teaspoon dried basil

1/2 teaspoon dried oregano or marjoram

1/4 teaspoon red pepper flakes

3/4 cup frozen peas

1/4 cup chopped fresh basil or flat-leaf parsley -- (optional)

1/4 cup freshly grated Parmesan cheese -- (optional)

 

Traditional minestrone in thirty minutes? No problem, especially if you use

packaged chopped vegetables from the freezer case or the supermarket

produce section.

 

Heat the oil in large saucepan over medium-high heat. Add the onion,

carrots, and garlic and cook, stirring, for 4 minutes.

 

Add the broth, pasta, and water; cover and bring to a boil over high heat.

Reduce heat to low and simmer 10 minutes.

 

Stir in the tomatoes, beans, basil, oregano or marjoram, and pepper flakes;

return to a simmer. Simmer, uncovered, 5 minutes.

 

Stir in the peas; simmer until peas are hot and pasta is tender, about 2

minutes. Stir in the fresh basil or parsley, if desired. Ladle into

shallow bowls and top with the cheese, if desired.

 

Makes 5 servings

 

Per serving: 196 Calories; 10g Fat; 31g Carbohydrates; 0 Cholesterol;

1075mg Sodium; 7g Fiber.

 

Converted by MC_Buster.

 

 

 

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* Exported from MasterCook *

 

Pasta E Fagioli

 

Recipe By : Vegetarian Times Low-Fat & Fast Pasta, page 35

Serving Size : 6 Preparation Time :0:00

Categories : Pasta, Couscous, Etc. Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 medium yellow onion -- diced

1 small zucchini -- diced

10 mushrooms -- sliced, up to 12

4 cloves garlic -- minced

6 cups vegetable broth or water

1 large potato -- diced

(peeled if desired)

2 teaspoons dried oregano

1 1/2 teaspoons dried basil

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 cup acini di peppe -- (tubettini)

OR conchigliette piccole

1/2 cup tomato paste

15 ounces canned cannellini beans

1/4 cup chopped basil or parsley

Freshly grated Parmesan cheese to taste -- (optional)

 

This classic Italian soup combines tiny pasta with hearty beans and garden

vegetables (fagioli means " beans " in Italian). Acini de peppe, also called

tubettini, and conchigliette piccole are two popular choices for the soup.

 

In a large saucepan, heat the oil. Add the onion, zucchini, mushrooms, and

garlic and cook for 7 minutes over medium heat, stirring frequently. Add

the broth or water, potato, oregano, basil, salt, and pepper, and bring to

a simmer. Cook for 10 to 12 minutes over medium-high heat, stirring

occasionally.

 

Stir in the pasta, tomato pasta, and beans, and cook over medium heat until

the pasta is al dente, 12 to 15 minutes more. Occasionally stir the soup

while it cooks.

 

Stir in the basil or parsley, and let the soup stand for 5 to 10 minutes

before serving. Garnish with Parmesan if desired. Serve with warm Italian

bread.

 

Makes 6 servings

 

Per serving: 221 Calories; 4g Fat; 12g Carbohydrates; 0 Cholesterol; 1650mg

Sodium; 6g Fiber

 

Converted by MC_Buster.

 

 

 

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