We used wholewheat pasta to increase the fibre content of the meal. The veg are either raw or only lightly cooked, preserving the vitamins, minerals and increasing the nutrient density of the overall dish. Adding a variety and number of fresh vegetables to a popular dish like pasta will help to reach the minimum daily requirement.
The monounsaturated fats in the uncooked, cold pressed olive oil are understood to be of significant health benefit. Herbs contain a number of phytonutrients that are preserved by serving raw.
Whatever you use the only bit that is non negotiable is using fresh mint. It takes no more time and you will be well rewarded with an amazing taste and aroma.
Prep time:
A. Shelling peas and broad beans and preparing other veg around 30 minutes
B. Preparing veg around 15 minutes
Cook time: 15 minutes
A. Shelling peas and broad beans and preparing other veg around 30 minutes
B. Preparing veg around 15 minutes
Cook time: 15 minutes
IngredientsServes 2250 gms Wholewheat Pasta
200 gms Fresh Peas in pods, when shelled gives approx. 100 gms peas
500 gms Fresh Broad Beans in Pods giving around 120 gms of beans
120 gms Flat Beans (or Runner), chopped
2 Large Cloves of Garlic, crushed
2 Dessertspoons Pine Nuts
A large Fistful of Fresh Mint (with woody stalks pulled off yielding around 20- 25 gms leaves).
5 – 6 Tablespoons of Mild Extra Virgin Olive Oil
1 Tablespoon of Balsamic Vinegar.
200 gms Fresh Peas in pods, when shelled gives approx. 100 gms peas
500 gms Fresh Broad Beans in Pods giving around 120 gms of beans
120 gms Flat Beans (or Runner), chopped
2 Large Cloves of Garlic, crushed
2 Dessertspoons Pine Nuts
A large Fistful of Fresh Mint (with woody stalks pulled off yielding around 20- 25 gms leaves).
5 – 6 Tablespoons of Mild Extra Virgin Olive Oil
1 Tablespoon of Balsamic Vinegar.
Method
- If using fresh, de pod the broad beans and peas; keep in separate bowls.
- Put the pasta on to boil, follow manufactures instructions.
- 2 minutes from the end of the cooking time add the flat beans to the water.
- Drain the pasta and beans and transfer to a large warmed bowl.
- Meanwhile, bring another pan of water to the boil. When ready add the broad beans cook for 2 minutes.
- Drain and rinse with cold water.
- Remove the outer grey casts by nipping the end and squeezing the bean out.
- Add to the large bowl with the pasta and flat beans
- Now stir the remaining: crushed garlic, fresh (raw) peas, pine nuts and balsamic vinegar into the pasta and bean mix
- Finally put the oil and mint into a mini blender and blend well then stir into the warm pasta bean mix.
- Season to taste with freshly ground black pepper and Himalayan crystal salt.
- Serve with a salad of mixed leaves.
