Susan’s Fatfree Pasta Primavera
Recipe By :Susan Voisin
Serving Size : 8
This is a great quick meal. To make the sauce richer, use more soy milk and less water.
P.S. I like recipes that make a LOT. We’re big on leftovers here. But this recipe halves easily for people who don’t want to make so much.
16 ounces rotini pasta
32 ounces frozen California-blend vegetables — (2 1-lb bags) Or other vegetable blend
15 ounces chickpeas, canned or cooked, drained
1 cup fat-free soy milk
2-4 cloves garlic
1-2 teaspoons Italian seasoning (to taste)
1 cup water — (from cooking pasta)
2 teaspoons Bill’s Best Chik’nish Seasoning (or other vegetarian broth mix)
1/2 teaspoon salt
pepper — to taste
1 tablespoon cornstarch — MIXED WITH
2 tablespoons water
black olives, optional
Cook pasta in a large pot of boiling water. After 5 minutes, add frozen veggies. Return to a boil, cooking until the pasta is done. Add the chickpeas, and remove one cup of the pasta’s cooking liquid; then drain the pasta and return it to the pot.
While the pasta is cooking, combine the soy milk, garlic, and seasonings in small saucepan. When pasta is done, add the reserved cooking water to the saucepan and heat the mixture over medium high heat. When it reaches a boil, add the cornstarch/water mixture, stirring constantly until thickened. Pour over pasta and toss well to coat. Stir in black olives (optional) and serve with vegan parmesan, if desired.
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Per serving (without olives): 331 Calories (kcal); 2g Total Fat; (4% calories from fat); 13g Protein; 65g Carbohydrate; 0mg Cholesterol; 342mg Sodium
May 19th, 2015 at 8:24 pm
Wife, if the vegetables are fresh, you can add them a little later to the pasta because they take less time to cook. Or you can cook them separately and add them to the drained pasta.