Meatless Monday: Coconutty Almond and Broccoli Pasta


Meatless Monday: Coconutty Almond and Broccoli Pasta

Meatless meals don’t have to be complicated. This easy vegetarian pasta is kid-friendly and ready in 30 minutes or less.

By the third week of September, summer is ceding to fall and my energy is ceding to … laziness. Complicated cooking is a thing of the past; I’m ready for easy meals and quick fixes. 

This Meatless Monday, we’re proving that vegetarian dinners can be simple and speedy, with a short list of ingredients we can actually pronounce. If you’re new to Meatless Mondays, here are a few reasons to ditch meat—at least once a week.

  • to lessen our eco-footprint
  • to promote healthy eating habits
  • to encourage compassion toward livestock

In the following pasta, almond butter and coconut milk create a creamy, dairy-free sauce. If gluten-free is the way you roll, opt for wheat-free soy sauce and brown rice or quinoa noodles rather than whole wheat pasta. Either way, dinner will be on the table in fewer than 30 minutes … leaving plenty of time to relax—or veg out, as we might say on Meatless Mondays.

Coconutty Almond and Broccoli Pasta

From Jennifer Danter’s “30 Minute Meals”

1 lb (450 g) whole wheat penne or spaghetti
1 head broccoli florets
14 oz (400 mL) can light coconut milk
1/4 cup (60 mL) almond butter
3 Tbsp (45 mL) low-sodium soy sauce
2 tsp (10 mL) grated ginger
2 garlic cloves, minced
1/2 tsp (2 mL) dried chili flakes
1 cup (250 mL) chopped cilantro or shredded basil

In large pot, boil pasta until aldente, about 8 minutes.

Meanwhile, cut broccoli florets into small pieces. Add to boiling pasta for last 1 minute of cooking.

While pasta is cooking, place coconut milk, almond butter, soy sauce, ginger, garlic, and chili flakes in blender. Whirl to purée. Pour into large, wide frying pan. Bring to a boil over high heat, then reduce to medium and gently simmer until sauce thickens, 3 to 5 minutes.

Drain pasta and broccoli. Add to frying pan along with cilantro. Stir to coat noodles with sauce. Spoon into bowls and serve.

Serves 4.

Each serving contains: 354 calories; 15 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 10 g fibre); 481 mg sodium

Do you make Meatless Mondays a part of your weekly menu? Let us know what you’re cooking tonight via Facebook and Twitter, or in the comments below.

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