Lorraine Kearney Nutrition 

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GF & Vegan Pasta Primavera


A gluten free, vegan version of a classic pasta! Don't let this fool you, it's just as good (if not better!) Colorful, flavorful and downright delicious, this pasta is both tasty and nutritionist approved! I know you'll love it.


The great thing about this pasta is that it's super adaptable - you can use any leftover veggies you may have in the fridge and it tastes great with just about anything! I added some baby tomatoes in for some added freshness!


One thing I want to try next time I make this, and I recommend you give it a go, is oven-roasting these veggies. I always find that roasting veggies in the oven with some olive oil, salt and pepper always brings out such delicious flavors, plus it gives it that extra tastiness from the roasty-ness!


I absolutely love zucchini! It's so versatile - it can be used in many dishes and can be cooked in a ton of different ways - pan fried, oven-roasted, in a soup, as fries and certainly in this pasta! It's super high in fiber which is great for regulating a healthy digestive tract. It's also rich in antioxidants that inhibit diseases and slow down ageing. Zucchini also contains lots of potassium which moderates blood pressure, and it has B-complex vitamins, folate, vitamins B6, B12 and B2. It's full of zinc and magnesium, which are both great for maintaining healthy blood sugar levels, and it also contains iron and phosphorus. So many nutrients for such a simple, versatile veggie!


I'm loving how much radishes are making an appearance recently - they're such a great veggie to include in this recipe because they add a beautiful color, a great crunch, and lots of nutrients! Radishes also have a number of antibacterial, anti-fungal, antioxidant, anti-inflammatory and detoxifying properties. They also have a number of health benefits, including flushing blood from toxins and waste, regulating the digestive system, flushing the kidneys and urinary system, supplying oxygen to the blood, regulating blood pressures, relieving congestion and soothing dry skin and rashes. They also contain lots of vitamin C, which helps fight diseases.


The string beans in this recipe, also known as green beans, are great for color and crunch! They contain carotenoids and vitamin A which help preserve eye health. Green beans also have lots of folate, also known as vitamin B9, amongst other B vitamins, which are great for fetal developed and red blood cell production. They're also a rich source of vitamins C, K, manganese, and fiber. All these nutrients combined help reduce the risk of heart disease and colon cancer. They are also a great immune system booster, and can even control diabetes!


I tried this topped with sesame seeds and it added an extra nutty flavor that I absolutely adored! The sesame seeds are not only great for adding a delicious flavour, they also contain fiber which is great for a healthy digestive tract. You can also opt for hemp seeds as they are a source of omega-3 fatty acids, which are great for reducing the risk of heart disease.


Using nutritional yeast in this recipe makes it vegan - it adds the cheesy flavor without the dairy! Did you know it's actually considered a fungus, like mushrooms? It's also full of nutrients! It's a source of protein containing all nine essential amino acids! It's also a great source of vitamin B, and is considered great because of its anti-viral and antibacterial properties. It can be helpful for chronic acne, loss of appetite, diarrhea and immune system simulation.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Vegan, Gluten Free Pasta Primavera

Preparation: 5 mins

Cook time: 15 mins

Total Time: 20 mins

Serves 2


Ingredients

  • 1 tablespoon extra virgin olive oil

  • 2 cups chickpea pasta

  • 1 small shallot, roughly chopped

  • 1-3 garlic cloves, roughly chopped

  • 4 radishes, roughly chopped

  • ½ zucchini, diced

  • 1 cup string beans, trimmed

  • 3 tablespoons nutritional yeast

  • 3 tablespoons hemp or sesame seeds

Directions:

  1. Cook pasta according to the directions on the package.

  2. This part can be done while the pasta cooks. Heat a large pan over medium heat, then add the oil. Once heated add the garlic and shallot. Sauté for 2-3 minutes.

  3. Add the vegetables and nutritional yeast. Cook for 5 mins, stir occasionally.

  4. Drain water from pasta, and add the pasta to the pan with the vegetables. Add a few spoonfuls of pasta water here if you want to create a creamy sauce!

  5. Turn off heat and fold in the pasta until it is covered in the mixture.

  6. Add to a serving dish and top with either hemp or sesame seeds, serve and enjoy!


Remember, eating healthy doesn't have to look boring!

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