Pasta power: it's tasty; it's easy. Who can resist it?

As the days grow longer and warmer, the outdoors lures you away from the kitchen. But then you come inside hungry, appetite whetted by fresh air. Pasta can be the spring cook's easiest mealtime solution, especially if you ramp up the nutrients with whole-grain pasta, lots of vegetables and protein-rich nuts, seeds or beans. All of those extra vitamins, phytochemicals and other goodies add up to high-powered energy food. Even better, these one-dish recipes let you cook both pasta and sauce in the same pot, taking a big bite out of cleanup time. And you get to stay outside longer!

TORTELLINI WITH WATERCRESS,
WHITE BEANS AND PINE

Serves 6
30 minutes or fewer

Peppery watercress and creamy
cannellini beans team up for
a light and luscious one-dish meal.
If watercress is unavailable, 8 cups
of fresh arugula or spinach may
be substituted.

  2 9-oz. pkg. fresh cheese tortellini
  2 Tbs. finely chopped oil-packed
    sun-dried tomatoes plus
  3 Tbs. of the oil
  4 shallots, minced
  4 cloves garlic, minced
1/2 tsp. crushed red pepper,
    or more to taste
  4 bunches watercress,
    well rinsed and tough
    stems removed
  1 cup vegetable broth or
    pasta water, or more as needed
  Salt and freshly ground
    black pepper to taste
  2 15.5-0z. cans cannellini beans,
    drained and rinsed
1/4 cup toasted pine nuts
  Grated regular or soy Parmesan
    cheese, as desired

1. Cook tortellini in large pot of
lightly salted boiling water, stirring
occasionally, according to package
directions. Drain, reserving 1 cup of
pasta water, if using instead of broth.
Toss pasta with 1 Tbs. sun-dried
tomato oil, and set aside.

2. Heat remaining oil in same pot over
medium heat. Add shallots and garlic,
and cook until softened, about
2 minutes. Stir in crushed red pepper.

3. Add watercress to pot with broth,
sun-dried tomatoes, salt and pepper.
Cook until watercress is limp but still
bright green, about 2 minutes. Stir in
beans, and heat through for 1 minute.
Add reserved pasta, and toss gently to
combine. Sprinkle with toasted pine
nuts and cheese, and serve. Pass
additional Parmesan at the table.

PER SERVING: 430 CAL; 19G PROT; 16G TOTAL
FAT (3G SAT. FAT); 57G CARB; 15MG CHOL;
520MG SOD; 12G FIBER; 2G SUGARS

LINGUINE PRIMERA WITH
CREAMY CASHEW SAUCE

Serves 4 Vegan

Pasta primavera is said to have been
invented in America at New York's
famed Le Cirque restaurant. Maybe,
but combining spring vegetables with
pasta is common in Italy.

    1 lb. whole wheat linguine
1 1/2 lb. asparagus spears,
      cut into 1-inch pieces
    2 small zucchini, cut into half circles
    1 cup raw cashews
  1/2 tsp. onion powder
  1/2 tsp. salt plus more to taste
    2 cups soymilk or whole milk
    3 cups grape tomatoes,
      halved lengthwise
    6 scallions, finely minced
  1/4 cup minced fresh basil
  1/4 cup minced fresh flat-leaf parsley
    Freshly ground black pepper to taste
    Freshly grated soy or regular
      Parmesan cheese, as desired

1. Cook linguine in large pot of lightly
salted boiling water, stirring occasionally,
according to package directions.
After 7 minutes, add asparagus and
zucchini. Continue cooking, stirring
occasionally, until pasta is al dente
and vegetables are tender, 5 to 7 minutes
more. Drain well, and return to pot.

2. Meanwhile, put cashews, onion
powder and salt in blender, and
pulverize. Add soymilk, and blend
until smooth and creamy, Set aside.

3. Add cashew mixture, tomatoes,
scallions, basil, parsley, salt and pepper
to pasta mixture. Sprinkle with cheese,
as desired. Toss gently to combine, and
heat over low heat, stirring frequently,
3 to 4 minutes, or until hot.

PER SERVING: 710 CAL; 30G PROT; 19G TOTAL FAT
(3.5G SAT. FAT): 109G CARB: OMG CHOL: 340MG
SOD; 11G FIBER; 13G SUGARS

GOLDEN SPIRALS WITH CHICKPEAS
AND YELLOW BELL PEPPER

Serves 4
30 minutes or fewer

The addition of turmeric to the pasta
water gives the rotini a golden hue that
complements the chickpeas and yellow
pepper. Rosemary adds color and flavor,
but you can substitute any fresh herb.

  8 oz. whole wheat rotini
    or other spiral-shaped pasta
1/4 tsp. turmeric
  1 tsp. plus 2 Tbs. olive oil
  3 cloves garlic, minced
  1 yellow bell pepper,
    seeded and chopped
  2 zucchini, cut into half circles
1/2 cup vegetable stock or hot
    pasta water
  1 15.5-oz. can chickpeas,
    drained and rinsed
  1 Tbs. chopped fresh rosemary,
    or other herb
  Salt and freshly ground black
    pepper to taste
1/2 cup sunflower seeds for garnish
1/2 cup crumbled feta cheese
    for garnish

1. Cook rotini and turmeric in large
pot of lightly salted boiling water,
stirring occasionally, according to
package directions. Drain well,
reserving 1/2 cup of pasta water, if using.
Toss pasta with 1 rsp. oil, and set aside.

2. Heat remaining 2 Tbs. oil in same
pot over medium heat. Add garlic, and
cook about 30 seconds, or until fragrant.
Add bell pepper, zucchini and 1/4 cup of
stock, and cook, covered, until vegetables
soften, about 5 minutes. Reduce heat
to low. Stir in chickpeas, rosemary,
remaining 1/4 cup stock, salt and pepper.
Cook, stirring occasionally, to blend
flavors, about 5 minutes.

3. Add reserved pasta, and cook, stirring
frequently, until heated through, about
2 minutes. Serve hot, sprinkled with
sunflower seeds and feta.

PER SERVING: 390 CAL; 15G PROT; 16G TOTAL FAT
(3.5G SAT. FAT); 48G CARB; 10MG CHOL; 330MG
SOD; 7G FIBER; 6G SUGARS

MAHOGANY HOISON
AND SESAME NOODLES
WITH BOK CHOY

Serves 4 Vegan
30 minutes or fewer

Chewy noodles combine with crisp
vegetables in a glossy coating of sweet
and fragrant hoisin sauce. If Asian noodles
are not readily available in your area,
fettuceine is a convenient stand-in.

  1/4 cup hoisin sauce
    2 Tbs. low-sodium say sauce
1 1/2 Tbs. cornstarch stirred
      into 1 Tbs. water
    8 oz. wheat-based Asian
      noodles, such as somen,
      or whole wheat fettuccine
    1 tsp. toasted sesame oil
    1 Tbs. canola oil
    3 cloves garlic, minced
    8 oz. extra-firm tofu,
      pressed dry and diced
    1 red bell pepper, seeded
      and thinly sliced lengthwise
    4 cups packed shredded
      bok choy
    4 scallions, minced
    1 4-oz. can sliced water
      chestnuts, drained, optional
    2 Tbs. toasted sesame seeds

1. Put large pot of water on to boil.
Meanwhile, make a paste with the hoisin,
soy sauce, 3/4 cup water and cornstarch
paste in small bowl, and set aside.

2. Add noodles to boiling water, stirring
occasionally, and cook according to
package directions. Drain well.
Toss with sesame oil, and set aside.

3. Heat canola oil in same pot over
medium-high heat. Add garlic, tofu,
bell pepper, bok choy and scallions, and
stir-fry until vegetables are tender, about
5 minutes. Add hoisin mixture, stirring
and cooking until slightly thickened.
Add noodles and water chestnuts,
if using. Toss to coat, and cook until
heated through, 2 to 3 minutes.
Sprinkle with sesame seeds, and serve.

PER SERVING: 370 CAL; 14G PROT: 9G TOTAL FAT
(1G SAT. FAT); 57G CARB; 0MG CHOL; 540MG
SOD; 5G FIBER; 6G SUGARS

77% OF AMERICANS SAY THEY EAT PASTA AT LEAST ONCE A WEEK

PHOTOGRAPHY BY RENEE COMET

FOOD STYLING BY LISA CHERKASKY

Robin Robertson grew up in an Italian-American household where pasta was on the menu at/east twice each week. Her newest book, Carb-Conscious Vegetarian, is her twelfth cookbook.

COPYRIGHT 2005 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2005 Gale Group