Plant-Based Sicilian Pasta - Food As Medicine
Need a quick mid week meal? This delicious sicilian pasta dish with broccoli, sundried tomato and toasted crumbs is easy to prepare!
Serve with a salad that includes another raw vegetable from the cruciferous family (such as watercress or kohlrabi) and this will boost the amount of suforaphane that can be made from the broccoli! Sulforaphane is known to have potent anti cancer effects.
Serves: 5
Prep: 5 min
Cook: 30 min
Ingredients
- 320g broccoli (pulled apart into large florets)
- 2 tablespoons breadcrumbs
- 2 teaspoons extra virgin olive oil + 5 tablespoons extra for sautéing garlic
- 320g dry penne pasta
- 55g large whole sun-dried tomatoes (about 6 - finely chopped)
- 4 cloves garlic (chopped not crushed)
- 1/2 teaspoon salt
- 1/2 teaspoon dried chilli flakes
Method
- Steam broccoli for approximately 15 minutes until very soft. Chop roughly into small pieces, no longer than the length of the pasta.
- Meanwhile, dry toast breadcrumbs in a small frypan until golden. Turn off heat and mix in 2 teaspoons of oil. Put aside.
- Cook pasta in a large saucepan for 7 minutes or until al dente. Drain and place back in the saucepan.
- Using a medium-sized frypan, heat remaining oil, and sauté tomato, garlic, salt and chilli flakes for a minute, just until they become fragrant.
- Stir in cooked broccoli pieces, then fold this mixture through cooked pasta.
- Divide pasta into 5 bowls and sprinkle with prepared crumbs. Serve immediately.
Tip: This is an ideal way to use up leftover broccoli, including the stems, which are often thrown away.
Energy: 1952kJ (467 Cal) | Protein: 12g | Fat: 22g | Saturated fat: 4g | Cholesterol: 0mg | Carbohydrate: 52g | Sugars: 4g | Fibre: 7g | Calcium: 48mg | Iron: 1.9mg | Sodium: 282mg
This recipe and 149 more delicious plant-based recipes can be found in Food As Medicine - Sue Radd. Awarded Australian Gourmand World Cookbook Award for 'Best Health and Nutrition Cookbook'.