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Friday, January 28, 2011

Fast, EZ and healthy Vegan Pasta Salad

Here is a quick recipe for you to try when you are in a hurry. Its healthy, fresh, light and can be made vegan.

A few of the items can be replaced so you can try to use what you have at home and I suggest everyone keep a can of beans on hand, some veggies and some spelt, kamut or quinoa pasta around. Even the college kids can afford this, just get the sale veggies!!

Grainy Mustard is great for so many dressings and flavor so try to keep that and apple cider vinegar around as well. I like apple cider vinegar due to its healing properties, alike a few other ingredients in this salad. All great for most meals or salads. Lemons are also handy and some believe a healing food.

This is a salad which you can make extra and keep on hand for a few days.
  • You need about a cup of uncooked pasta
  • 2 cups chopped veggies (dark and leafy greens like broc, spinach, asparagus, green beans, some carrot or tomato are great, its up to your palette and what you have at home)
  • 1 cup of beans already cooked or from can well rinsed
  • 1/2 to 1 cup of cooked pasta made up of spelt, quinoa or kamut grain to keep it healthy and lean
  • 1 tbs grainy mustard
  • sprinkle cheyenne pepper
  • sprinkle salt
  • half lemon
  • 2 to 3 tbs apple cider vinegar
  • 1 tsp balsamic vinegar
  • 1/4 tsp Oregano
  • 1/4 tsp Basil
  • 1/4 tsp Thyme
  • 1 tsp Parsley (dry, can use more fresh or just more if you like of either)
  • 1/4 tsp Rosemary
  • sprinkle of cumin
  • 1-2 tbs evoo (extra virgin olive oil)
  1. Simply start pasta to boil and while you wait for the water you can chop your veggies, my choice was carrot and brocolli since that is what was handy. You can add onion or shallot, tomato, cukes, peppers, spinach, mushrooms and even a few cubes of cheese, keep it to an oz or 2 only and only if you are not on a fat loss program. I used about 2 cups of chopped veg and I like it small cut.
  2. You still have time to prep dressing while waiting for the pasta. Gather your grainy mustard (about a tbs), cheyenne pepper sprinkle (you can use black pepper or whatever pepper you prefer but Cheyenne has great healing properties so I go with this), salt sprinkle (I use pink, again properties of healing), half lemon, 2 to 3 tbs apple cider vinegar, 1 tsp balsamic vinegar, 1/4 tsp Oregano, 1/4 tsp Basil, 1/4 tsp Thyme, a tsp Parsley, 1/4 tsp Rosemary (all of which you can use fresh if you have), and a tiny sprinkle of Cumin. Now you can adjust these to taste of course, this is just what I do.
  3. Stir until its well mixed.
  4. I had added a bit of the dressing at the bottom of the bowl then added the veggies so they can soak in a bit of the flavor while I wait for the pasta to cook. Add in some beans of choice, I had black beans on hand but love chick peas, lentils, kidney beans and mixed beans are yummy
  5. Add 1/2 cup or so of pasta and mix.
  6. Add the rest of the dressing and stir. Its ready to eat but can be cooled if you prefer it cold. I like it either way.
Now you have a few servings of healthy quick meal to eat on the go. If you have a family who enjoys this as well, double or triple recipe as needed.

Alternately you can add chopped egg or just eat a whole egg along with, or you can add some chopped chicken for those of you who do eat meat and want added protein.
This lasts a few days in the fridge.
Bon Appetite!

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