This is a quick dish which takes around 10 mins to prep and 5 mins to cook; perfect for a mid-week meal and with my homemade pesto it is also yummy.
Ingredients: Serves 2 people and it is 3 of your 5 a day per person
100g Organic Edamame spaghetti
160g asparagus thinly sliced lengthways
8 x chestnut mushrooms sliced
18 x cherry tomatoes halved
One portion of my basil and rocket pesto (click here for recipe) or 3-4 tbsp of pesto
Handful of basil leaves roughly chopped plus 6-8 leaves for garnish
Pinch of cracked black pepper
Pinch of rock salt
2 pinches of pine nuts for garnish
2 pinches of Violife Prosociano Parmesan (vegan) garnish (optional)
1 On a high heat, in a saucepan of boiling hot water and a pinch of rock salt, add the organic edamame spaghetti and bring to the boil, then turn down to a medium heat and cook for 4 minutes until ‘al dente’.
2 Meanwhile, in a hot dry pan on a medium – high heat, add the mushrooms and cook for about 1 minute or until it has a little colour.
3 When the mushrooms have a little colour add the pesto sauce and mix before then adding the asparagus. Then mix it all together making sure it is all coated in the sauce and add 2 serving spoons of the water the spaghetti is cooking in to the pan, stir and cook for 2 minute.
4 Then add the spaghetti to the pan with the mushrooms, asparagus and pesto and add 1 serving spoon of the spaghetti water then stir.
5 Add the tomatoes, chopped basil leaves and the pinch of cracked black pepper and mix it all together cook for about 1 minute.
6 Plate up and garnish with the pine nuts, basil leaves and the Violife prosociano vegan parmesan, then serve.
Asparagus contains moderate levels of dietary-fibre which can help with lowering bad cholesterol levels, IBS and colon cancers. It is also rich anti-oxidants, folic acid and contains vitamin-A, vitamin-C, vitamin-E, vitamin-B6 and other B-complex, iron, calcium, potassium which helps control heart rate and copper for producing red blood cells.
Chestnut Mushrooms can slow down the effects of osteoporosis. It is rich in copper and vitamin-B5. It also contains vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, anti-fungal, anti-tumour properties and antiseptic which help keeps the body free from infections.
Cherry Tomatoes or Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.
Organic Edamame Spaghetti is gluten free and made from 100% edamame (green soybeans). It is also high in protein and high in fibre.
Basil is low in calorie and has disease preventing and health promoting benefits and contains essential oils which have anti-inflammatory and anti-bacterial properties. It also contains vitamin A, vitamin K, potassium, magnesium and iron.
Rocket being part of the Brassica family like mustard greens, cauliflower and kale have found to contain compounds to counter and offer protection against cancers. It also contains folic acid, vitamin A, vitamin B-complex, vitamin C and vitamin K. It contains adequate levels of iron, and also has calcium, potassium and manganese
Pine nuts contain mono-unsaturated fatty acids that help lower bad cholesterol. They are a good source of vitamin E, vitamin B-Complex, manganese, potassium, calcium, iron, magnesium, zinc and selenium.
Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large amount of anti-oxidants, vitamin-E and vitamin-K.
This is my favourite type of meal, tasty and packed with health benefits.