April 17, 2021

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Mediterranean summer time stir-fry a colorful vegetarian meal

Summer time vegetables are at the peak of their year and marketplaces are crammed with eggplants, zucchini and purple bell peppers. I’m constantly tempted to acquire them all at when, but I want to use them immediately. My remedy is to use them in a stir-fry. This is a colourful vegetarian food.

Artichoke hearts and olive oil deliver a style of the Mediterranean to the summer time vegetables. A light-weight tomato sauce finishes the dish to make a perfect topping for angel hair pasta.

Practical hints:

■ For quick stir-frying, put all of the ready components on a cutting board or plate in purchase of use. Then, you won’t have to seem at the recipe following you begin to prepare dinner.

■ Make guaranteed your wok or skillet is quite scorching before incorporating the substances.


■ Area h2o for pasta on to boil.

■ Put together vegetables and stir-fry.

■ Cook dinner pasta and provide.

Browsing list:

To get: 1 small bunch contemporary basil, 1 medium eggplant, 1 modest zucchini, 1 smaller purple bell pepper, 1 jar canned artichoke hearts, 1 bundle complete wheat thin spaghetti, 1 can decreased-sodium crushed tomatoes, 1 bottle minced garlic, 1 bottle cayenne pepper, 1 smaller piece Parmesan cheese, 1 can olive oil spray.

Staples: olive oil, onion, salt and black peppercorns.

Mediterranean summer months vegetable stir-fry

For the sauce:

1½ cups canned reduced-sodium crushed tomatoes

3 teaspoons minced garlic

⅛ teaspoon cayenne

½ cup chopped, refreshing basil

For the stir-fry:

Olive oil spray

1½ cups sliced onion

1½ cups eggplant cubes with skin, (about ½ inch)

¾ cups zucchini cubes, (about ½ inch)

¾ cup red bell pepper cubes, (about ½ inch)

4 canned artichoke hearts, quartered (about 1½ cups)

Salt and freshly ground black pepper

To finish the dish:

¼ pound entire wheat slender spaghetti

3 teaspoons olive oil

Salt and freshly floor black pepper

¼ cup grated Parmesan cheese

Area a massive saucepan loaded with 3 to 4 quarts of water on to boil.

Reserve 1 tablespoon basil for garnish. Combine alongside one another crushed tomatoes, garlic, cayenne and ¼ cup basil. Set aside.

Warmth a wok or substantial skillet above superior warmth and spray with olive oil spray. When wok is warm, insert onion, eggplant and zucchini. Toss 2 minutes. Incorporate bell pepper and artichoke hearts. Stir-fry 4 to 5 minutes. Incorporate salt and pepper to style. Toss and get rid of to a bowl. Pour sauce about veggies.

Incorporate pasta to boiling h2o and prepare dinner 8 minutes or in accordance to package deal guidance. Drain.

Increase olive oil to wok. When wok is smoking, include drained pasta. Toss perfectly for about 2 minutes — the pasta need to be crisp. Divide pasta involving two meal plates. Spoon greens on major. Sprinkle with reserved basil and Parmesan cheese.

Makes 2 servings. Nourishment for each serving: 530 energy (35% from excess fat), 20.4 grams unwanted fat (3.1 grams saturated, 5.6 grams monounsaturated), 9 milligrams cholesterol, 17.3 grams protein, 76.1 grams carbohydrates, 15.6 grams fiber, 575 milligrams sodium.

Linda Gassenheimer is the writer of above 30 cookbooks, including her most recent, “The 12-7 days Diabetic issues Cookbook.” Listen to Linda on www.wdna.org and all important podcast sites. Email her at [email protected]