Asparagus: A Powerhouse of Nutrition
This dish is loaded with nutritionally packed veggies such as broccoli, mushrooms, onions and asparagus. Add in a sauce made with lycopene rich tomatoes and antioxidant rich bell peppers, you are sure to be satisfied! Asparagus is one of the best vegetables for a good source of protein. It is one of the first veggies to emerge in spring and is least likely to be contaminated with pesticide residues. It contains the most folate of any vegetable making them one of the healthiest foods to eat. Asparagus is also full of vision supporting vitamin A and is a good source of vitamin C, K and potassium. Its one of the best vegetables for anti-aging because most of its nutrients stay unharmed even after cooked. Glutathione found in them can minimize skin damage from sun exposure.
- 1/3 box gluten free linguini (or preferred pasta)
- 1 bunch asparagus, cut in 1 inch pieces
- 1 small head broccoli, chopped
- 1 cup mushrooms, cut into pieces
- 1/2 onion, sliced long
- 2 bell peppers, yellow and red, cut long
- 1 cup tomato sauce, Organic Bertolli Tomato & Basil
- 1 tbsp olive oil
- 1 heaping tbsp garlic, minced
- 1 tsp pink salt
- 1 large deep dish pan
- 1 medium sauce pan
- 1 comal
- Prep time: 15 min
- Cook time: 30 min
- Ready in: 45 min
- Yields: Approximately 4-6 servings
- While washing and cutting all vegetables, bring medium sized saucepan with water and salt to boil.
- On medium high heat, stir fry asparagus and broccoli with olive oil. After 5 minutes, add onions. Then add mushrooms. Stir often to cook evenly.
- While vegetables are cooking, add linguini to boiling water.
- Lightly roast bell peppers on a cast iron griddle, also known as a “comal.” This type of cookware is typically used in Mexico and Central America to cook tortillas and to sear food. Roast for about 3-5 minutes.
- By now, the vegetables should be done so lower the heat to warm and cover to keep moist. Once linguini is done, drain water and add to vegetables.
- Add tomato sauce and roasted bell peppers into the blender. Blend on high for about 2 minutes until smooth.
- Add bell pepper sauce in with the linguini and vegetables. Bring everything back to medium heat for 5 minutes. Your done!
Roasting Bell Peppers
Roasting bell peppers adds a very distinct flavor in dishes. There are many ways to roast bell peppers but for this recipe I made it simple. If you want a more robust flavor, simply roast peppers before cutting them on all sides for about 8-10 minutes with medium high heat. Remove and let cool. Next, peel the skin and seeds off and cut into slices. Add them into the blender with the tomato sauce and blend.
High heat cooking can damage vitamin C and phytonutrients in bell peppers. In a recent study from Turkey, grilling bell peppers after 8 minutes destroyed 40% of the flavonoid luteolin. To preserve as many nutrients as possible, use a lower heat for a very short period of time or avoid roasting them all together.