Mediterranean Mustard & Pea Pasta, with Tomato (Vegetarian/Vegan/Gluten Free/Organic/Healthy)

This dinner is something I created after picking our harvest this week. I had a bunch of produce and needed to make something to eat quickly, as it was late and we were hungry. I also felt like comfort food, so a pasta was perfect. 🙂

When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:

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MEDITERRANEAN MUSTARD & PEA PASTA, WITH TOMATO – the recipe below feeds 2-3

Ingredients:

1 bunch organic Giant Chioggia (Chicory) – chopped into 3-4 pieces per leaf
2 bunches organic Mustard Greens (Green & Purple) – chopped into 3-4 pieces per leaf
(If you have got or had gallbladder/kidney problems, use greens with less oxalates, like Parsley & Collards)
1 handful of organic Blue Pea Pods (leave in shell) – chopped into 3-4 pieces per pod
1 large organic Red Onion – chopped finely
1 cup organic Tomatoes – chopped roughly
20 pitted organic Black Olives – cut in half
1/2 organic Green Capsicum – chopped
2 large cloves Organic Garlic – chopped very finely
1 box/pkt or 250g Gluten-Free Pasta (I used “Ceres Organics” Quinoa Fusilli) – or make your own
1 heaped tsp. organic Oregano – finely chopped
1/2 cup Gluten-Free organic Tomato Puree (I use Zito brand if I do not have any home-made)
2 Tbsps. organic Extra Virgin Olive Oil
Himilayan Pink Rock Salt to taste

Method:

Boil a pot of water, add a dash of Olive Oil and salt, and make Pasta according to instructions.

Pan fry the Onion in the Olive Oil, for around 5 mins. Add the Capsicum in at this point.

Either use a steamer pot over the Pasta, or boil a separate pot of water and steam Greens (Mustard, Chioggia and Peas), for 5 mins, in it.

When the Greens are steamed, transfer them to the pan and mix in with the Onions & Capsicums, add salt as needed.

Add the Tomatoes, Black Olives, Garlic, Oregano & Tomato Puree into the pan and stir in thoroughly.

By this time, the Pasta should be cooked. Drain liquid into a bowl and sit Pasta in a colander. Put some of the floury water from the Pasta into the pan with the other vegetables, about 1/2 cup should be sufficient. Mix in well.

Depending on size of pan or pot, either add the Pasta to the vegetables, or the vegetables to the Pasta in the pan or the pot.

Mix all ingredients carefully, taking care to not smash the Pasta.

When everything is warmed through and mixed in well, dish the Pasta into bowls and serve immediately.

Main Ingredients – Nutritional breakdown:

CHICORY (Giant Chioggia and other varieties)
– zinc
– magnesium
– manganese
– calcium
– iron
– folic acid
– potassium
– inulin (a pro-biotic that reduces acidity, providing relief to those with acid reflux, indigestion & heartburn)
– plant phenols (these have anti-thrombotic and anti-arrhythmic benefits that help improve heart health)
– Vitamins A, B6, C, E & K
– antioxidant
– antibacterial
– anti-inflammatory
– anti-tumour properties also noted
– fibre
NOTE: Caution – Chicory is not recommended for use during pregnancy or for those with gallstones.

MUSTARD GREENS
– protein
– potassium
– phosphorus
– copper
– magnesium
– manganese
– calcium
– iron
– Vit’s A, B1, B2, B6, C, E & K
– cholesterol lowering
– detoxifying
– antioxidant
– anti-inflammatory
– isothiocyanates or ITCs (cancer-preventive properties)
– fibre
NOTE: anyone with existing or untreated kidney or gallbladder problems should not overeat mustard greens

PEAS
– manganese
– copper
– phosphorous
– folate
– iron
– protein
– magnesium
– potassium
– choline
– polyphenols (helps against stomach cancers)
– zinc
– molybdenum
– omega-3
– regulate blood sugar
– Vitamins B1, B2, B3 B6, C & K
– anti-inflammatory
– antioxidant
– fibre

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

TOMATOES (& Tomato Puree)
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

OLIVES (& Olive Oil)
– copper
– calcium
– iron
– potassium
– manganese
– zinc
– omega’s 3 & 6
– Vits A & E
– anti-inflammatory
– antioxidant
– carotenoids (helps against heart disease)
– oleuropein (helps with cholesterol)
– fibre

CAPSICUM
– manganese
– magnesium
– molybdenum
– folate
– zinc
– copper
– phosphorous
– potassium
– selenium
– carotenoids
– cysteine (amino acid)
– capsaicin (good for pain)
– other phyto chemicals thought to reduce cancer cell growth
– Vitamins A, B1, B2, B3, B5, B6, C, E & K
– anti-inflammatory
– antioxidant
– antibacterial
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

QUINOA & RICE PASTA (other Pasta will not have the same level of nutrition)
– protein
– calcium
– phosphorus
– potassium
– magnesium
– manganese
– selenium
– iron
– Vits B Group (1, 3, 6) & E
– fibre

OREGANO
– magnesium
– calcium
– potassium
– iron
– folate
– Vitamins A, B6, C, E & K
– antioxidant
– anti-inflammatory
– anti-microbial & anti-fungal (may even help kill MRSA, listeria & some other pathogens)
– fibre

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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