Pasta with Fennel, Peas and Arugula
Adapted from a recipe submission from the AICR
We try to use whole-wheat pasta in a lot of our pasta recipes - so this one fits in well!
Pasta is a great stand-by dinner for busy nights, and this past with fennel, peas and arugula is no exception. You can make it an even more healthy dish by simply using a whole-wheat version of pasta and topping it with seasonal veggies.
One of our favorite combinations includes fennel, baby peas (fresh or frozen) and
arugula, brightened with a touch of lemon. Sautéing the veggies just
enough to keep the fennel crisp-tender, then spooning them over
whole-wheat or farro pasta makes a perfect summer supper. Consistent
studies suggest that whole grains may reduce the risk of heart disease,
diabetes and cancer.
Try this whole=wheat pasta with fennel, peas and arugula or mix it up and create something original yourself! And remember, send us YOUR recipe with a picture and we'll publish it on the site and also send you a FREE copy of our eCookbook!
Whole-Wheat Pasta with Fennel, Peas and Arugula
Ingredients
1 fennel bulb, about 1¼ lbs.
8 ounces whole-wheat or farro spaghetti
2 Tbsp. extra virgin olive oil
1/2 large red onion, cut into 1/2inch crescents
1 garlic clove, finely chopped
1 cup vegetable broth
1 cup fresh or frozen baby green peas
1½ cups arugula, cut crosswise in 3/4inch strips
2 tsp. fresh lemon juice
Salt and ground black pepper
8 tsp. grated pecorino cheese or nutritional yeast, to keep it vegan
4 large basil leaves
How we make it
1. Cut top off fennel, eliminating fronds and stalks, and slice off
bottom. Remove toughest one or two outer layers. Cut remaining bulb
crosswise into thin slices. Remove hard, round core from each slice,
then cut slice crosswise to make long strips. Set fennel aside.
2. In large pot of boiling water, cook pasta according to package directions and drain in colander.
3. While pasta cooks, heat oil in medium skillet with cover, over
medium-high heat. Add onions and cook 2 minutes, stirring often. Add
garlic and cook until onions are just translucent, about 2 minutes. Mix
in fennel and cook, stirring occasionally, for 2 minutes.
Pour
in broth, cover, and cook vegetables for 2 minutes to start tenderizing
them. Uncover, add green peas, and cook until fennel is crisp-tender,
about 2 minutes. Mix in arugula until bright green and wilted, about 1
minute. Mix in lemon juice. Off heat, season vegetables to taste with
salt and generous amounts of pepper.
4. Divide pasta among 4 wide, shallow bowls or deep plates. Spoon
one-fourth of topping over each serving, including liquid from pan.
Sprinkle 2 teaspoons cheese over each serving. Stack basil leaves, roll
them lengthwise into a thin cigar, then cut roll crosswise, using a
sharp knife to make thin strips. Sprinkle basil over pasta and serve
immediately.
Makes 4 servings.
Per serving: 350 calories, 10 g total fat (2 g saturated fat), 58 g carbohydrate,
14 g protein, 13 g dietary fiber, 290 mg sodium.
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