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.
- - - - - - - - - - - - - - - - -
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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