Mediterranean Pasta

Mediterranean Pasta

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My husband and I are big fans of Mediterranean dishes! This is one of my fast and healthy go to meals when we need dinner quickly! It’s light but full of flavor! It combines a mix of angel hair pasta, freshly squeezed lemon (no bottled juice allowed), and classic Mediterranean ingredients.

To make this vegan, simply omit the parmesan. If you’re neither vegan nor vegetarian, you could season and sauté some shrimp separately and toss it in with the pasta at the end.

I served this pasta with sautéed asparagus, as well as a side salad and bread with homemade dipping sauce.

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Let’s talk about some of the benefits of the ingredients. Like the side of asparagus. It’s low in calories and packed with essential vitamins and minerals, especially folate and vitamins A and K. Asparagus is also high in antioxidants, including vitamin E, vitamin C and glutathione, as well various flavonoids and polyphenols. Asparagus can also help improve digestive health. It is high in insoluble fiber, which supports regular bowel movements. It also has prebiotics that feed the healthy bacteria in the gut, such as Bifidobacteria and Lactobacillus.

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And how about those artichokes? I’ve become a huge fan of them as an adult. They’re rich in fiber, vitamins, minerals and antioxidants. Particularly high in folate, vitamin C and K, magnesium, phosphorus, potassium and iron. Artichokes rank among the most antioxidant-rich of all vegetables. They contain prebiotics as well, another added bonus to eat them more often! Gut health is extremely important for overall health, so consuming more prebiotics and probiotics is crucial to overall health.

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Now let’s get to dinner….hope you enjoy and Bon Appétit!

Mediterranean Pasta

yield: 4-6 servings
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
This is a fast, light and healthy Mediterranean pasta dish with classic ingredients and filled with flavor! You’re going to love it! 

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Ingredients

  • 1 Tbsp and 1 tsp of salt
  • 6 ounces whole wheat angel hair pasta
  • 2 cups cherry tomatoes
  • 1 ½ Tbsp minced garlic
  • 1 large freshly squeezed lemon
  • 1 jar quartered artichoke hearts – (14 ounces)
  • 1 can whole pitted black olives – (6 ounces)
  • 4 tablespoons quality olive oil
  • 1/2 teaspoon ground black pepper
  • 1/4 cup freshly grated Parmesan cheese
  • 1/4 cup chopped fresh Italian parsley

Instructions

  1. Bring a large pot of water to a boil and add 1 tablespoon salt. Cook the pasta until al dente. Reserve 1/2 cup of the pasta water, then drain.
  2. While the water boils and pasta cooks, prep your vegetables and remaining ingredients. Shred the cheese, halve the cherry tomatoes, drain and half the olives, chop the parsley, mince the garlic, drain ½ the juice of the artichokes and roughly chop them.
  3. Heat the olive oil in a large skillet over medium high heat. I personally prefer to use cast iron. Add the tomatoes, garlic, the remaining 1 teaspoon salt, pepper, and crushed red pepper flakes. Cook, stirring frequently, until the garlic is fragrant, and the tomatoes begin to break down and release some juices into the oil, roughly 2 – 3 minutes.
  4. Add the pasta to the skillet and toss to coat. Add the artichokes and olives. Squeeze the lemon juice over the pasta. Continue tossing and cook for 1 to 2 minutes, until warmed through. If the pasta seems dry, add a small amount of the reserved pasta water to loosen it as well as a tablespoon more olive oil if needed. Taste and adjust the salt and pepper as desired. Remove from heat and sprinkle with Parmesan and parsley. Toss once more and enjoy.

 

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