Pasta con le Sarde Vegana

Pasta con le Sarde Vegana is a delightful and vibrant Italian dish that captures the essence of traditional Sicilian flavors without the use of animal products. This vegan version features pasta tossed with a rich sauce made from fresh vegetables and aromatic herbs, creating a satisfying meal that’s both comforting and nutritious.

Ingredients

• Spaghetti - 200 grams
• Olive oil - 3 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Fennel bulb - 1 small, finely sliced
• Carrot - 1 medium, grated
• Cherry tomatoes - 200 grams, halved
• Kalamata olives - 50 grams, pitted and sliced
• Capers - 2 tablespoons, rinsed
• Fresh parsley - 2 tablespoons, chopped
• Lemon zest - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Nutritional yeast - 2 tablespoons

Steps

1. Boil a pot of salted water and cook the spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until softened.
3. Stir in the minced garlic and sliced fennel, cooking for an additional 3 minutes until fragrant.
4. Add the grated carrot and halved cherry tomatoes to the skillet, cooking for 5-7 minutes until the tomatoes start to break down.
5. Mix in the sliced olives, capers, and lemon zest, and season with salt and black pepper to taste. Let the mixture simmer for another 2-3 minutes.
6. Add the cooked spaghetti to the skillet, along with the reserved pasta water as needed to create a light sauce. Toss everything together until well combined.
7. Remove from heat and stir in the chopped parsley and nutritional yeast before serving.

Nutrition

• Calories: 420
• Protein: 10 g
• Carbs: 64 g
• Fiber: 8 g
• Sugar: 7 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• Rich in fiber from vegetables, promoting digestive health.
• Contains healthy fats from olive oil and olives, beneficial for heart health.

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