Preparing the vegetables First, pluck the outer leaves off the artichokes, leaving only the inner heart leaves, peel the stem and remove the hay. Halve or quarter the cleaned artichokes depending on their size. Squeeze the lemon and sprinkle the lemon juice directly over the artichokes.
The author uses small to medium-sized artichokes. Note that the stem becomes harder as the artichoke gets bigger. Simply leave out the stem if you notice that it is too woody.
Drizzle with lemon juice is necessary to prevent the artichokes from turning brown.
Wash the tomatoes and cut them in half. Clean and wash the beans and cut them in half or into pieces, depending on their size.
For 4 portions, use 200 g of broad beans and 100 g of bush beans. The authors use red and yellow cherry tomatoes for the tomatoes.
Preparation of the pasta salad Bring plenty of salted water to the boil in a large pot. First, cook the pasta for about 8 minutes. Add the beans and cook for a further 5-6 minutes.
The author uses whole grain penne for the pasta salad. You can also use other types of pasta - in this case, the preparation time depends on the instructions on the packet. The cooking time should be divided so that the preparation time for the pasta also covers the cooking time for the beans.
Then drain everything, let it drain and put it in a large salad bowl together with the tomatoes.
Place the prepared artichokes from step 1 in a hot pan with 2-3 tablespoons of rapeseed oil and fry over medium heat for about 8 minutes, stirring occasionally. Meanwhile, peel the onion and garlic and cut into thin strips.
Add the onion and garlic to the pan with the artichokes and fry for 2 minutes. Deglaze with the Balsamic Bianco. Add the sugar and vegetable stock and cook everything for another 5 minutes. Season well with salt and pepper.
Instead of the specified birch sugar, we used coconut blossom sugar. We deliberately used low-salt vegetable stock (see tips).
Finishing and Serving Wash the basil and chop finely. Add the artichokes to the bowl with the beans, tomatoes and pasta while they are still hot. Add the remaining oil and the finely chopped basil, mix everything together loosely and enjoy warm.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
This pasta salad with artichokes, beans, cherry tomatoes and whole grain pasta is filling and easy to prepare.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers more than 100% of the average daily requirement of folic acid, which is important for cell renewal, and vitamin K. Vitamin K plays an important role in blood clotting and bone metabolism. Omega-3 fatty acids, which play a role in inflammatory processes, and vitamin C are covered by more than 100%. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors. However, the vegetables lose some of their nutrients when heated during cooking. Since the nutrient profile refers to the uncooked ingredients, the values are actually somewhat lower.
Artichokes: The artichokehas a pleasant, slightly bitter taste. Of the large artichoke, only the fleshy parts of the scale leaves and the flower bases are considered edible. These can be eaten both raw and cooked. The hairs under the leaves are not suitable for consumption. Smaller artichoke varieties, however, are used whole. Eating artichokes not only promotes the functioning of the liver and gall bladder, but also lowers cholesterol levels.
Green beans: Green beans are legumes. The main difference between green beans and dry beans is that the actual beans are still in the tender and edible pod, which is harvested in the unripe stage. Green beans vary in length and thickness depending on the type. Depending on their growth form, beans are called bush beans or pole beans. Green beans have a high protein content.
White balsamic vinegar: Most of the varieties available are made from white wine vinegar, which is made from white grapes. This is mixed with boiled grape juice from light grapes. Condimenti bianchi, on the other hand, is made from 100% pure grape must, which is made directly into vinegar and then left to mature in wooden barrels. White balsamic vinegarhas a sweet and sour taste. It is milder than white wine vinegar.
Cherry tomatoes: Cherry tomatoes are smaller, crisper and sweeter than regular tomatoes. Cherry tomatoes can be red, green, yellow or black. A red cherry tomato is ripe when it has a strong color and the skin is firm.
Tips
Low-salt vegetable stock: We deliberately use low-salt vegetable stock to reduce the overall amount of salt without sacrificing flavor. Use your own preference as a guide when adding salt to this dish.
Homemade vegetable stock: By making salt-free vegetable stock, the salt content can be reduced significantly. Access our recipe via this link: Vegan vegetable stock. Adjust the amount of stock depending on how concentrated it is. Add salt as needed before serving.
Cold-pressed rapeseed oil is notsuitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.
Storing tomatoes: Cherry tomatoes have a shelf life of up to 14 days. They are best stored at 13 to 18 °C and at a relative humidity of 80 to 95%. Many consumers mistakenly store tomatoes in the refrigerator, which causes them to lose a lot of their flavor.
