Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almonds with Whole Wheat Rotini

Developed for the Almond Board of California by Award-Winning Author and Registered Dietitian, Liz Pearson

(NC) – Are you a ‘flexitarian’? A ‘flexitarian’ is someone who eats meat occasionally, but enjoys meatless meals most of the time. This meal is perfect for the flexitarian in you. It is loaded with good nutrition, including plenty of veggies, whole grain pasta, and almonds, which provide a great source of fibre (3.5 g) and vitamin E and offers protein (6 g), calcium (75 mg), and iron (1.1 mg). This meal is so delicious, chances are you will want to come back for seconds!

Visit the all-new website at AlmondBoard.com, to discover this and many other delicious almond inspired recipes!

Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almonds with Whole Wheat Rotini

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Ingredients

• 1 box whole wheat uncooked Rotini pasta 375g or 5 cups
• 2 cups grape tomatoes 500 mL cut into halves
• 1/2 cup fresh basil chopped, 125 mL
• 6 tablespoons extra virgin olive oil 75 mL
• 1 medium onion diced
• 2 cups Portobello mushrooms 3 large, chopped, 500 mL
• 3 cups to 3 1/2 1 bunch of asparagus chopped, 750-875 mL
• 1 cup almonds 250 mL, sliced
• 4 cloves garlic crushed
• 1 tablespoon ginger minced, 15 mL
• 1/2 teaspoon pepper 2 mL
• 1/4 teaspoon red pepper 1 mL, crushed
• 1/2 teaspoon salt 2 mL, optional
• Parmesan cheese to sprinkle

Instructions

• Bring large pot of water to a boil for cooking the pasta.
• While waiting for the water to boil, halve grape tomatoes and chop basil. Mix together in a small bowl adding two tablespoons (25 mL) of extra virgin olive oil. Set aside.
• Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces (2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush garlic and mince ginger.
• Add Rotini to boiling water. Follow package directions for doneness. Most whole wheat Rotini requires about 12 to 13 minutes of cooking time.
• While the pasta is cooking, in another saucepan saute onions in 1/4 cup (50 mL) of extra virgin olive oil for one to two minutes at medium heat.
• Add the mushrooms, asparagus, almonds, pepper and crushed red pepper to the saucepan. Saute for about six minutes or until the asparagus is tender yet crisp.
• Add garlic and ginger to saucepan and saute for another one to two minutes. Be careful not to let the garlic burn.
• When the pasta is cooked, drain the water and add pasta back into the large pot. Add bowl containing grape tomatoes mixture along with the sauteed vegetables and almonds. Mix all ingredients together gently.
• Serve topped with parmesan cheese.

Notes

Additional Nutritional Information

Per 2 Cup (500 mL) Serving: Magnesium 112.7 mg, Vitamin E 7.2 mg

Nutrition

Serving: 2cup | Calories: 462kcal | Carbohydrates: 55g | Protein: 17g | Total Fat: 23g | Saturated Fat: 2.7g | Polyunsaturated Fat: 3.9g | Monounsaturated Fat: 15.1g | Sodium: 211mg | Potassium: 523mg | Fiber: 10.1g | Calcium: 107mg

Nutrition Facts

Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almonds with Whole Wheat Rotini

Serving Size

 

2 cup

Amount per Serving

Calories

462

% Daily Value*

Total Fat

 

23

g

35

%

Saturated Fat

 

2.7

g

17

%

Polyunsaturated Fat

 

3.9

g

Monounsaturated Fat

 

15.1

g

Sodium

 

211

mg

9

%

Potassium

 

523

mg

15

%

Carbohydrates

 

55

g

18

%

Fiber

 

10.1

g

42

%

Protein

 

17

g

34

%

Calcium

 

107

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.