Whole-Wheat Shells with Asparagus, Peas, Feta, and Mint

One large pot of boiling water is all it takes to make a pasta medley full of fresh spring vegetables. Blanching the vegetables in the boiling water also adds flavor to the pasta. Serves 6.





Ingredient List
12 oz. whole-wheat pasta shells
1 lb. asparagus, cut into 1-inch pieces
1 1/2 cups fresh or frozen baby peas
2 Tbs. garlic oil, such as Garlic Gold
3 green onions, thinly sliced (1/3 cup)
1 cup sliced fresh basil
1/2 cup coarsely chopped fresh mint
1 Tbs. grated lemon zest
3 oz. feta cheese, crumbled (3/4 cup)

Directions

1. Bring large pot of water to a boil. Add asparagus, and cook 4 minutes, or until crisp-tender. Remove asparagus with slotted spoon; transfer to serving bowl.
2. Add pasta to boiling water; cook 5 minutes. Add peas, return water to a boil, and cook 2 minutes. Drain pasta and peas, reserving 1/4 cup cooking water, and return pasta and peas to pot. Stir in reserved cooking water, asparagus, garlic oil, green onions, basil, mint, and lemon zest. Season with salt and pepper, if desired; transfer back to serving bowl; and sprinkle with feta cheese, if using.

Vegetarian Times Issue: April 1, 2009 p.69

Soupe au Pistou

Pistou is a fragrant sauce of garlic, basil, and olive oil that’s related to Italian pesto. Here, it is stirred into a Provençal soup at the last minute. The heat of the soup releases the flavors of the garlic and basil without cooking them.

Ingredient List

Soup
* ¹⁄3 cup dried chickpeas, rinsed
* ¹⁄3 cup dried pinto beans, rinsed
* 1 15-oz. can chopped tomatoes
* 1 medium onion, chopped (1 cup)
* 1 clove garlic, minced (1 tsp.)
* 1 bay leaf
* 1 sprig fresh thyme
* 3 medium red potatoes, cut into ½-inch chunks (1 cup)
* 2 carrots, sliced (1 cup)
* 1 cup frozen Italian flat beans
* ¼ cup vermicelli, optional

Pistou
* 8 cups fresh basil leaves
* 8 cloves garlic, peeled
* ½ cup olive oil

Directions
1. To make Soup: Place chickpeas and pinto beans in large pot, and cover with water. Bring to a boil, cover, and cook 10 minutes. Remove from heat, and let stand 30 minutes. Drain beans, and rinse.

2. Return beans to pot; add tomatoes, onion, garlic, bay leaf, thyme, and 5 cups water. Cover, and bring to a boil. Season with pepper, reduce heat to medium-low, cover, and simmer 30 minutes. Add potatoes and carrots, and simmer, covered, 30 minutes. Stir in flat beans, and cook 10 minutes, or until beans are tender. Stir in vermicelli, if desired. Cook 3 minutes more.

3. Meanwhile, make Pistou: Pulse basil and garlic in food processor until finely chopped. Add olive oil, and pulse until combined. Transfer to small bowl.

4. Spoon 2 Tbs. Pistou in bottom of each bowl. Spoon Soup over top.

Serves 8

Nutritional Information
Per : Calories: 237, Protein: 6g, Total fat: 14.5g, Saturated fat: 2g, Carbs: 22g, Cholesterol: mg, Sodium: 375mg, Fiber: 6g, Sugars: 5g

Soupe au Pistou: Vegetarian Times Issue: November 1, 2008 p.82

Green Pea Ravioli

Making homemade ravioli is a snap when you use wonton wrappers (often sold in the produce section of the supermarket) for the pasta. Leftover wrappers can be covered tightly in plastic wrap and frozen for the next use. Serve the ravioli with prepared pesto, a light tomato sauce or simply a little butter and grated Parmesan cheese.

2 cups fresh or frozen peas
2 shallots, quartered
1 large clove garlic
1/4 cup grated Parmesan cheese
36 wonton wrappers

1. Bring large pot of salted water to a boil. Add peas, and cook 2 to 3 minutes, or until tender. Drain, reserving 1/4 cup cooking liquid. Transfer peas to bowl of food processor or blender. Add shallots, garlic and reserved cooking liquid, and puré until smooth. Add cheese, and process until combined. Season with salt and pepper.

2. Set 1 wonton wrapper on work surface. Brush edges with water, then place 11/2 tsp. pea mixture in center. Fold wrapper into triangle over filling, and press edges with fingers to seal. Transfer to plate lined with damp paper towels. Repeat with remaining wrappers and filling, placing damp paper towels between each layer of ravioli. Cover, and set aside.

3. Bring large pot of salted water to a boil. Add ravioli, and cook 3 minutes, or until tender. Drain. Place ravioli on plates and spoon desired sauce over top. Serve immediately.

Vegetarian Times: Peas Recipes

Mock Guac(amole)

This recipe is a great option for those times you want to make guacamole but can only find hard, unripened avocados. The puréd peas absorb all the Tex-Mex flavors of the cilantro, lime juice and hot sauce, so most guests won't even guess the main ingredient!

4 cups fresh or frozen peas
1 medium tomato, chopped (about 1 cup)
1 bunch green onions, chopped (about 1/2 cup)
1/2 cup chopped cilantro
1/4 cup fresh lime juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1/8 tsp. hot pepper sauce

1. Bring large pot of salted water to a boil. Add peas, and cook 15 minutes. Drain, and rinse under cold water. Puré in food processor, then press through medium-meshed sieve with back of ladle to separate skins from puré.

2. Combine pea puré and remaining ingredients in medium bowl. Let stand 30 minutes to develop flavors. Serve with tortilla chips or Mexican dishes.

Vegetarian Times: Peas Recipes

Mango-Pea Salad with Sesame Dressing

Toss this salad with the dressing at the last minute, otherwise the peas will start to turn yellow as the acid in the lime juice "cooks" them.

Mango-Pea Salad
3 cups soybean sprouts
2 cups fresh or thawed frozen peas
2 mangoes, peeled and diced
2 bunches green onions, chopped (about 1 cup)
1/2 cup chopped fresh mint
3 Tbs. black sesame seeds

Sesame Dressing
3 Tbs. lime juice
2 Tbs. toasted sesame oil
1 Tbs. vegetable oil
2 tsp. minced fresh ginger
1/2 tsp. brown sugar
1/2 tsp. salt

1. To make Mango-Pea Salad: Bring large pot of salted water to a boil. Add sprouts and peas, and cook 2 minutes, or until crisp-tender. Drain, and chill in ice water to stop cooking and keep peas bright green. Drain again.

2. Toss together sprouts, peas, mangoes, green onions, mint and sesame seeds in large bowl.

3. To make Sesame Dressing: Whisk together lime juice, sesame oil, vegetable oil, ginger, brown sugar and salt in small bowl. Pour over pea mixture, and toss to coat. Season with salt and pepper, and serve on bed of lettuce, if desired.

Vegetarian Times: Peas Recipes

Peanut Noodle Salad

Ingredients
1/4 cup reduced fat peanut butter
2 tablespoons low sodium soy sauce
1 tablespoon freshly squeezed lemon juice
1 1/4 tablespoons sesame oil
1 teaspoon grated fresh ginger
salt and freshly ground black pepper
1/2 pound soba noodles
2 scallions, thinly sliced
1 medium carrot, peeled and thinly sliced
1/2 cup blanched peas

Cooking Instructions
1. Mix the peanut butter in a large bowl with the soy sauce, lemon juice, sesame oil and ginger. Season with salt and pepper and set aside.

2. Bring a large pot of salted water to a boil. Add the noodles and cook stirring constantly until the water returns to a boil. Cook until the noodles are al dente.

3. Scoop the noodles out of the pot and directly into the bowl with the peanut butter mixture.

4. Add 2-4 tablespoons hot pasta water to loosen up the sauce.

5. Add the vegetables and toss well. Let cool. Cover and refrigerate.

This recipe serves: 4 children
Preparation time: 10 minutes
Cooking time: 10 minutes

Peanut Noodle Salad [Recipe by FoodFit]

Penne with Summer Squash, Zucchini and Sugar Snap Peas

Ingredients
1 pound penne rigate
1 cup Basic ... Stock, or low-sodium canned ... stock
1/2 pound summer squash, seeded and julienned
1/2 pound zucchini, seeded and julienned
1/4 pound sugar snap peas
1/2 teaspoon olive oil
1/2 cup freshly grated Parmesan cheese
1/4 cup fresh basil leaves, thinly sliced
salt to taste
freshly ground black pepper

Cooking Instructions
1. Bring 1/2 gallon of salted water to a boil. Add the penne and cook until al dente, about 7 to 9 minutes. Drain and set aside.

2. Meanwhile, bring the ... stock to a boil in a skillet large enough to hold the vegetables. Add the vegetables to the ... stock and steam, covered for about 3 to 4 minutes.

3. When the vegetables are just tender, add the cooked penne and the olive oil and toss until it is heated through.

4. Divide the pasta and vegetables evenly among 4 warmed plates or bowls. Sprinkle with Parmesan cheese and basil.

5. Adjust the salt and pepper to taste.

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes

Penne with Summer Squash, Zucchini and Sugar Snap Peas [Recipe Brought to you by FoodFit]

Matter Paneer Made Simple

Ingredients:
1 large onion, quartered
1 1/2 Tbs. vegetable oil
1/2 tsp. whole brown mustard seeds
1/2 tsp. ground cumin
1 bay leaf
1 clove garlic, minced (about 1 tsp.)
1 15-oz. can tomato sauce
2 tsp. ground coriander
1 tsp. garam masala
1/2 tsp. ground turmeric
1/2 tsp. salt
1/2 tsp. paprika
1 10-oz. pkg. frozen peas, thawed
3 Tbs. reduced-fat sour cream
1/4 tsp. sugar
1 8-oz. pkg. paneer, cut into 1-inch cubes

Directions:
1. Purée onion in food processor.

2. Heat oil in pot over medium heat. Add mustard seeds, cumin and bay leaf. Cook 1 minute, or until fragrant.

3. Add onion and garlic, and sauté 5 to 7 minutes, or until browned. Stir in tomato sauce, coriander, garam masala, turmeric, salt and paprika. Simmer 10 minutes, or until sauce thickens, stirring occasionally. Add up to 1/2 cup water if sauce is too thick.

4. Stir in peas, sour cream and sugar. Simmer 5 minutes, or until peas are heated through.

5. Fold in paneer, and cook 3 minutes more. Remove bay leaf, and serve hot with basmati rice or naan bread.

Vegetarian Times Issue: October 1, 2006 p.70

Couscous with Asparagus, Snow Peas and Radishes

Feel free to substitute different vegetables as they come into season throughout the summer.

1/2 lb. asparagus, sliced into 1/4-inch rounds (about 1 3/4 cups)
1/4 lb. snow peas, sliced crosswise into 1/4-inch strips (about 1 cup)
2 cups low-sodium vegetable broth
3 2-inch strips lemon zest
1 10-oz. pkg. couscous
3 radishes, thinly sliced (about 1/3 cup)
3 Tbs. lemon juice
2 Tbs. chopped chives
2 Tbs. chopped parsley
1 Tbs. chopped mint

1. Cook asparagus and snow peas in large pot of boiling salted water 2 to 3 minutes, or until crisp-tender. Drain and rinse under cold water.

2. Bring broth and lemon zest to a boil in large pot. Put couscous in bowl, and stir in broth. Cover, and let stand 10 minutes. Discard lemon zest.

3. Fluff couscous with fork, and stir in asparagus, snow peas, radishes, lemon juice, chives, parsley and mint. Season with salt and pepper.

Serves 6, 30 minutes or fewer
PER SERVING: 203 CAL; 7G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 42G CARB; 0MG CHOL; 237MG SOD; 4G FIBER; 2G SUGARS

Couscous with Asparagus, Snow Peas and Radishes

Miso Soup with Baby White Turnips, Snap Peas and Scallions

Ingredients:
4 cups water
1 teaspoon sesame oil
1/2 cup kombu
1 small onion, diced 1/4'
1 clove garlic, diced
1 bunch Japanese turnips, sliced thinly 1/4'
1/2 cup snow peas
2-3 tablespoons miso
2 scallions, sliced thinly

Method:
Heat oil in bottom of small pot, add onion, garlic, and kombu and cook for about a minute stirring frequently. Add water and bring to a boil over a high flame. Add turnips and cover. Reduce heat to low and simmer twenty minutes. Drop snowpeas into soup and simmer three to four more minutes. Turn off heat and dissolve miso in 1/2 cup water and add to pot. DO NOT BOIL again once miso has been added. Garnish with chopped scallions and serve hot.

Miso Soup with Baby White Turnips, Snap Peas and Scallions

Snow Pea and Soba Noodle Salad with Thai Peanut Sauce

This cold entrée salad makes the most of two Asian cuisines, with Japanese noodles tossed in a Thai-style dressing.



Peanut Sauce
3/4 cup light coconut milk
1/3 cup natural-style crunchy salted peanut butter
4 tsp. light brown sugar
1 Tbs. low-sodium soy sauce
1/2 tsp. Thai red curry paste

Snow Pea Salad
1 3.1-oz. bundle soba noodles
3 oz. snow peas (about 1 cup)
1 Tbs. chopped cilantro
1 tsp. minced green onion
2 cups pea sprouts or bean sprouts
1/2 red bell pepper, sliced (½ cup)
16 limestone or butter lettuce leaves

1. To make Peanut Sauce: Whisk together all ingredients in bowl.

2. To make Snow Pea Salad: Cook noodles according to package directions, adding snow peas 2 minutes before end of cooking time. Rinse under cold water, and drain. Toss with ½ cup Peanut Sauce, cilantro and green onion. Fold in sprouts and red pepper. Season with salt.

3. Divide lettuce leaves among plates, and mound noodle mixture on top. Drizzle each serving with 1 Tbs. remaining Peanut Sauce, and serve.

Serves 4 - Vegan - 30 minutes or fewer

SNOW PEA AND SOBA NOODLE SALAD WITH THAI PEANUT SAUCE

Curried Split Pea Soup

Ingredients:
4 cups water or broth
2 cups yellow split peas
1 medium onion, chopped
1 tablespoon Curry powder
1 teaspoon salt, or to taste
1 bay leaf

Directions:
Combine broth, peas, onion, and bay leaf in a soup pot and bring to a boil. Turn heat to low, add Curry and simmer for 40 minutes or until the peas are tender. Add salt to taste and simmer a few minutes more.

Servings: 6 | Cooking Time: 30 minutes - one hour
Author: Polly Pitchford, Full Spectrum Health™"

Split Pea Soup

Ingredients:
1 teaspoon olive or canola oil
1 Spanish onion, chopped
1 carrot, diced
2 stalks celery, sliced
1 1/2 cup green split peas, rinsed
6 cups stock or water
1 bay leaf
1 teaspoon dried basil
salt to taste

Directions:
Heat oil in a soup pot over medium heat. Add onion and saute until it starts to turn translucent, about 2-3 minutes. Add celery and carrot and saute 2 minutes more. Add split peas, stock or water, basil and the bay leaf. Bring to boil, cover, reduce flame to low and simmer for 1 to 1 1/2 hours, stirring occasionally. Season to taste with salt or vegetable salt seasoning the last 5 minutes of cooking. Salt is not included in nutrition analysis.

Servings: 4 | Cooking Time: 30 minutes - one hour
Author: Polly Pitchford, Full Spectrum Health™"

Split-Pea Soup

1 pound split peas, rinsed
1 tablespoon olive oil
2 medium yellow onions, chopped
2 celery stalks, chopped
2 medium carrots, chopped
5 cloves garlic, peeled
1 bay leaf
8 cups low-sodium vegetable broth
1/2 teaspoon kosher salt
1/2 teaspoon black pepper

Place the peas in a large pot and add enough cold water to cover. Bring to a boil. Cover, remove from heat, and set aside for 1 hour.

Meanwhile, heat the oil in a large pot over medium heat. Add the onions, celery, carrots, garlic, and bay leaf. Cook, stirring occasionally, until softened and golden, about 15 minutes. Drain the peas and add them to the vegetables along with the broth. Bring to a boil. Reduce heat, cover, and simmer gently until the peas are softened, about 45 minutes. Remove from heat. Set aside to cool for at least 10 minutes. Remove and discard the bay leaf. Transfer some of the soup to a blender, filling it no more than halfway. Puree until smooth. Repeat with the remaining soup. Return the soup to the pot and place over medium heat until warmed through, about 10 minutes. Season with the salt and pepper. Ladle the soup into individual bowls.

In Advance: Refrigerate the soup for up to 2 days. Warm it over low heat.

Yield: Makes 8 servings

Split-Pea Soup : RealSimple.com

Sweet Pea and Mint Soup

2 tablespoons unsalted butter
1 cup chopped yellow onion
2 cups vegetable broth
4 cups frozen peas
3/4 cup loosely packed mint leaves
1 teaspoon kosher salt
1 teaspoon sugar


Melt the butter in a saucepan over medium heat. Add the onion and sauté for 3 to 4 minutes or until tender. Add the broth and bring to a boil. Place the peas, mint, salt, and sugar in a blender. (Because hot liquids expand when blended, hold the lid firmly in place with a kitchen towel before blending.) Blend until smooth. Pour the hot broth mixture over them. Return to saucepan to heat through. Serve warm.

Yield: Makes 4 servings

Sweet Pea and Mint Soup : RealSimple.com

Smashed Peas with Mint Bruschetta

1/2 baguette
1 10-ounce package frozen peas, thawed
1 chopped fresh mint
2 tablespoons extra-virgin olive oil
3/4 teaspoon kosher salt
1/4 teaspoon black pepper


Thinly slice half a baguette. Place the rounds on a baking sheet and broil them until they're golden brown (about 1 1/2 minutes per side).

Process the peas in a food processor until roughly chopped. Stir in the mint, oil, salt, and pepper. Spread the mixture on the rounds. Garnish the bruschetta with fresh mint leaves, if desired.

Yield: Makes 4 to 6 servings

Smashed Peas with Mint Bruschetta : RealSimple.com

Pasta with Smashed Peas

1 pound pappardelle, tagliatelle, fettuccine, or linguine
1 16-ounce package frozen peas, thawed
3/4 cup ricotta
1 1/4 teaspoons kosher salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh chives
1 tablespoon extra-virgin olive oil


Cook the pasta according to the package directions.

Meanwhile, pulse the peas in a food processor or blender until chopped but not pureed. Add 1/2 cup of the ricotta, season with the salt and pepper, and pulse to combine.

Drain the pasta, reserving 1/3 cup of the pasta water. Return the pasta to the pot. Add the pea puree and reserved pasta water and toss. Divide the pasta among individual bowls. Top with the remaining ricotta, a sprinkle of chives, and a drizzle of oil.

Tip: Tagliatelle (pronounced tal-ya-TEL-ee) are pasta ribbons that are wider than fettuccine. Pappardelle (pa-par-DEL-lay) are even wider. Both work well with somewhat chunky sauces.

Yield: Makes 4 servings

Pasta with Smashed Peas Recipe : RealSimple.com