Easy Mediterranean Artichoke Chickpea Bake

Easy Mediterranean Artichoke Chickpea Bake

by | May 27, 2020 | Recipes

Easy Mediterranean Artichoke Chickpea Bake from Sharon Palmer, MSFS, RDN, for Tomato Wellness
 
This easy casserole bake can be whipped together in minutes! Plus, this completely plant-based (vegan) Easy Mediterranean Artichoke Chickpea Bake is based on foods you can keep on hand in your pantry: spelt (an ancient form of wheat kernels), canned chickpeas, canned marinated artichokes, marinara sauce, and olives. It’s savory, hearty and a one-dish meal. And with only 8 ingredients (not including pantry staples), this healthy, no-oil, no-salt, no-sugar whole foods, plant-based recipe is a cinch to turn to on your busiest nights of the weeks. With the Mediterranean flavors of chickpeas, ancient grains, artichokes, olives, tomatoes, and herbs, this recipe is powerful in flavor, and packed with important nutrients, such as plant protein, healthy fats, vitamins, minerals, fiber, and phytochemicals. Whip it up for a one-dish meal, and pack up the leftovers for work the next day. You can swap out the ingredients easily, too—try quinoa instead of spelt (which makes this recipe gluten-free), white beans instead of chickpeas, and green beans instead of peas, for example.

 

 

 
Yield: 6 servings

Easy Mediterranean Artichoke Chickpea Bake

Easy Mediterranean Artichoke Chickpea Bake

This completely plant-based (vegan) Easy Mediterranean Artichoke Chickpea Bake is based on foods you can keep on hand in your pantry.

Ingredients

  • 1 ½ cups cooked spelt (according to package directions)
  • 1 15-ounce can chickpeas (garbanzos), drained
  • 1 12-ounce jar marinated artichokes, drained
  • 1 cup frozen peas
  • ½ cup olives, drained (i.e. Spanish, Kalamata)
  • ½ cup marinara sauce
  • 1 clove garlic, minced
  • Pinch black pepper
  • 1 teaspoon oregano

Instructions

    1. Preheat oven to 375 F.
    2. Mix all ingredients together and place in a medium casserole dish.
    3. Place in oven, on top rack, uncovered, and bake for about 30 – 35 minutes, until golden brown and heated through.

Notes

To make this recipe gluten-free, substitute a gluten-free grain (quinoa, sorghum, brown rice) for spelt.

Nutrition Information:

Yield:

6 servings

Serving Size:

1 serving
Amount Per Serving: Calories: 268Total Fat: 6gSaturated Fat: 0gSodium: 312mgCarbohydrates: 50gFiber: 14gSugar: 9gProtein: 12g
© Sharon Palmer, MSFS, RDN

 

Penne Puttanesca

Penne Puttanesca

by | May 30, 2019 | Food and Nutrition, Health, Tomato Products

Switch up your pasta routine this week with this quick and easy Penne Puttanesca. It’s the perfect meal for any weeknight, and your family is sure to love it!

Recipe by Leslie Schilling, RDN

I’m not Italian, but I aspire to be. This recipe for Penne Puttanesca has been tweaked and, I like to think, perfected over the course of a decade. We even searched for a better one in Italy and couldn’t find it. It’s quick, easy and the robust flavor will knock your socks off!

Puttanesca is a classic Italian sauce consisting of anchovies, tomatoes, olives, and capers, creating the perfect balance of salty and savory. Canned tomatoes are the star of this dish, providing bright color and flavor, as well as being a nutrition powerhouse. Tomatoes are packed with lycopene, a cancer-fighting compound, as well as vitamin C, iron, and potassium. Plus, canned tomatoes actually have a higher lycopene content than fresh, as the cooking and canning process enhances the availability of the nutrient, making it easier for your body to absorb.

Penne Puttanesca

Penne Puttanesca

Penne Puttanesca

Switch up your pasta routine this week with this quick and easy Puttanesca Pasta. It's the perfect meal for any weeknight, and your family is sure to love it!

Ingredients

  • 12-16 oz penne pasta
  • 1/2 c high-quality extra virgin olive oil
  • 1 tsp red pepper flakes
  • 1 tbsp anchovy paste
  • 3 cloves fresh garlic, minced
  • 2 tbsp dried oregano
  • 24-28 oz plum or diced tomatoes
  • 1/2 c pitted and chopped Kalamata olives
  • 2-3 tbsp capers, drained
  • 1/4 c fresh, Italian parsley, chopped

Instructions

    1. Get your pasta water boiling.
    2. Now start your sauce by putting high-quality extra virgin olive oil in a large sauce pan with red pepper flakes. Heat to medium heat and stir for about 2 minutes to infuse your oil.
    3. Now add chopped garlic, dried oregano and anchovy paste (it’s not overwhelming, I promise). Mix well to get the paste dissolved and now add your tomatoes, along with Kalamata olives and capers. Let simmer for 5 – 10 minutes.
    4. When your pasta is al dente, drain thoroughly. Pour pasta into sauce mixture and parsley. Mix and serve very hot.  

Notes

Wowsers–so good! I like to serve with grilled chicken or sautéed shrimp on top. If you’re not feeling like pasta, it’s fantastic as a sauce over grilled chicken, pork or fish.

© Tomato Wellness

For other delicious pasta recipes, check out some of our favorites:

Swiss Chard Pecan Lasagna
Pasta with Marinara and Roasted Vegetables
Pasta and Vegetable Stir-Fry

Mushroom Minestrone

Mushroom Minestrone

by | Oct 29, 2016 | Recipes

Mushroom Minestrone

Mushroom Minestrone

This minestrone is spiked with loads of dried herbs, beautiful and colorful rainbow chard, cannellini beans for some heftiness and lots of mushrooms.  Recipe courtesy of Mushroom Channel.

Serves 4 to 6

Ingredients

2 tablespoons olive oil
1/2 yellow onion, peeled and diced
2 carrots, peeled diced
2 ribs of celery, sliced Salt
2 garlic cloves, peeled and minced
1/2 of red pepper flakes
1 teaspoon dried thyme
1 teaspoon dried rosemary
2 tablespoons Parmesan-Reggiano
1 (15-ounce) can crushed tomatoes
6 cups water
3 leaves of rainbow chard, ribs removed and leaves roughly chopped
1 (15-ounce) can cannellini beans
8 cremini mushrooms, stems removed and sliced

Directions

In a medium pot, set over medium heat, pour in the olive oil. Once the oil is hot, add the diced yellow onion, carrots, celery and a few pinches of salt; mix and cook until slightly softened, about 5 minutes. Mix in the minced garlic, red pepper flakes, dried thyme and rosemary and mix until fragrant, about 1 minute. Pour in the can of tomatoes, water and give it a good mix.

Bring the soup to a simmer and then immediately turn the heat down to low. Mix in the rainbow chard and cannelloni beans. Cover the soup and allow to simmer for about 20 minutes. Uncover the pot, add the cremini mushrooms, cooking for an additional 10 minutes. Salt to taste (I added an additional 1 1/2 teaspoons of salt).

Mix in the grated parmesan and divide the soup amongst bowls. Garnish with some additional Parmesan, if you like, and serve with a side of bread.

 


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Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

by | Oct 12, 2016 | Recipes

Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

Low calorie and delicious! This lighter version of chili has lean ground turkey, black beans, and fresh vegetables, along with pumpkin for a unique and satisfying meal.; It’s sure to become a favorite slow cooker recipe at your dinner table.  Recipe courtesy of Red Gold Tomatoes.

Ingredients

2 tablespoons extra virgin olive oil
1 pound ground turkey, or 1½ cups cubed cooked turkey
1 medium onion, chopped
1 medium yellow bell pepper, chopped
3 garlic cloves, minced
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can solid-pack pumpkin
1 (14.5 ounce) can diced tomatoes
1 (14.5 ounce) can petite diced tomatoes with lime juice & cilantro
3 cups chicken broth
2 teaspoons chili powder
1 1/2 teaspoons each cumin and oregano
Salt and black pepper to taste

Directions

  • IN A SKILLET, HEAT OIL OVER MEDIUM HEAT. ADD TURKEY, ONION, PEPPER AND GARLIC; COOK AND STIR UNTIL TENDER. DRAIN WELL.
  • TRANSFER TO SLOW COOKER. ADD REMAINING INGREDIENTS AND STIR TO COMBINE. COOK, COVERED ON LOW FOR 4 TO 5 HOURS.
  • OPTION: TOP WITH CUBED AVOCADO AND THINLY SLICED GREEN ONIONS

PREP: 20 minutes

COOK: 4 hours

SERVINGS: 10


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Eggplant and Shiitake “Meatballs”

Eggplant and Shiitake “Meatballs”

by | Oct 5, 2016 | Recipes

Eggplant and Shiitake “Meatballs”

Serves 8.

Time: 1 hour, 35 minutes

Ingredients:

1 small eggplant
1 tbsp olive oil
4 oz Shiitake Mushrooms, cleaned, stems removed and diced
¾ cup Quinoa
1 ½ cups water
1 large egg
1 egg white
¼ cup grated Parmesan cheese
2 cloves garlic, grated
1 tsp salt
½ tsp black pepper
Pinch of crushed red pepper flakes
1 tsp chopped basil
1 tsp chopped parsley
Vegetable oil, for frying
Marinara sauce

Directions:

Preheat the oven to 350°F.

Using a fork, prick holes all over the eggplant. Place eggplant on a baking sheet and roast it in the oven for an hour, until the eggplant collapses/shrivels. While the eggplant roasts, cook the quinoa and mushrooms.

In a small pot, bring 1 ½ cups of water and quinoa to a boil. Reduce to a simmer and cover with lid. Let cook for about 15 minutes. After 15 minutes, uncover and fluff with a fork.

In a small skillet, heat the olive oil over medium heat for a minute. Add mushrooms to skillet and sauté for 7-10 minutes until golden.

Once the eggplant is cooled, slice in half length-wise. Use a spoon to scoop out the flesh. Give it a chop and discard the eggplant skin. Add eggplant, quinoa and mushrooms to a medium mixing bowl.

Mix in the egg, egg white, Parmesan, garlic, salt, pepper, crushed red pepper flakes, basil and parsley. Mix well.

Line a baking sheet with parchment/wax paper. Form the shiitake/eggplant mixture into large balls. Place on the lined baking sheet. Place the sheet with all the “meatballs” in the refrigerator for 20 minutes while you heat the oil.

Fill a large, heavy-bottomed skillet about ¼ of the way up with vegetable oil. Heat oil over medium-high heat for about 10 minutes.

Remove the “meatballs” from the fridge, add four to the hot oil at a time. Fry the balls, turning occasionally, for 8-10 minutes until golden on all sides. Remove with a slotted spoon, add to a plate lined with paper towels to drain. Fry the next batch in the same way.

Serve the “meatballs” with marinara sauce and your favorite pasta.

 


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