Susan's Fatfree Pasta Primavera

Recipe By     :Susan Voisin
Serving Size  : 8     

This is a great quick meal.  To make the sauce richer, use more soy milk and less water.

P.S.  I like recipes that make a LOT.  We're big on leftovers here. But this recipe halves easily for people who don't want to make so much. 

 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  16            ounces  rotini pasta
  32            ounces  frozen California-blend vegetables -- (2 1-lb bags) Or other vegetable blend
  15            ounces  chickpeas, canned or cooked, drained
  1                cup  fatfree soy milk
  2-4             cloves  garlic 
  1-2           teaspoons  Italian seasoning (to taste)
  1                cup  water -- (from cooking pasta)
  2          teaspoons  Bill's Best Chik'nish Seasoning (or other vegetarian broth mix)
     1/2      teaspoon  salt
                        pepper -- to taste
  1         tablespoon  cornstarch -- MIXED WITH
  2        tablespoons  water
            black olives, optional

Cook pasta in a large pot of boiling water.  After 5 minutes, add frozen veggies.  Return to a boil, cooking until the pasta is done.  Add the chickpeas, and remove one cup of the pasta's cooking liquid; then drain the pasta and return it to the pot.

While the pasta is cooking, combine the soy milk, garlic, and seasonings in small saucepan.  When pasta is done, add the reserved cooking water to the saucepan and heat the mixture over medium high heat. When it reaches a boil, add the cornstarch/water mixture, stirring constantly until thickened.  Pour over pasta and toss well to coat.  Stir in black olives (optional) and serve with vegan parmesan, if desired.


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Per serving (without olives): 331 Calories (kcal); 2g Total Fat; (4% calories from fat); 13g Protein; 65g Carbohydrate; 0mg Cholesterol; 342mg Sodium

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