Meatless Monday: Farfalle with Mint Walnut Pesto

You'll love how fresh your pesto tastes when you make it yourself, and the abundance of omega-3s make this a wholesome meatless Monday meal!

Artichokes, mint, walnuts, whole wheat pasta, Parmesan, basil, lemon and tomatoes – a simple list of the recipes and we’re guessing you’ve already started to swoon! This meatless meal is a slice of heaven, chock full of omega-3 fatty acids and fiber, not to mention boatloads of flavor. The best part? It takes a mere 25 minutes to make, start to finish.

Get the Farfalle with Mint Walnut Pesto recipe.

Farfalle with Mint Walnut Pesto

Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

Photo: Ryan Szulc

By Julie O'Hara

Serves: 4
Hands-On Time: 20 minutes
Total Time:  25 minutes

INGREDIENTS:

• 1/2 packed cup fresh basil (with stems)
• 1/2 packed cup fresh mint (with stems)
• 1/4 cup toasted unsalted walnuts
• 3 tbsp grated Parmesan cheese
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 1/2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 8 oz whole-wheat farfalle
• 2 cups grape tomatoes, halved
• 9 oz frozen artichoke hearts, thawed and quartered
• Sea salt, to taste

INSTRUCTIONS:

1. Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, walnuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.)
2. To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is desired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegetables are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

Garlic Parmesan Roasted Chickpeas

Salty Parmesan and pungent garlic mingle with crunchy roasted chickpeas in our reader's winning recipe, which she created as a snack for her nut-allergic sons.

Photo: Maya Visnyei

By Brenda Bennett

Makes: 2 1/2 cups
Hands-on time: 10 minutes
Total time: 55 minutes (plus drying time)

INGREDIENTS:

• 2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed
• 1 tbsp olive oil
• 1 tsp minced garlic
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

Cream of Potato & Pear Soup

Sweet and savory worlds collide in this hearty gluten-free soup, with thin ribbons of chard and chunky navy beans providing sustaining fiber.

Photo: Edward Pond

By Lisa Howard

Serves: 4
Hands-on time: 25 minutes
Total time: 25 minutes

INGREDIENTS:

• 1 cup low-sodium chicken broth
• 1 lb redskin potatoes, scrubbed well and chopped into 1-inch cubes
• 1 yellow onion, chopped
• 1 tbsp dried rosemary
• 1 tbsp dried sage
• 1 lb ripe Bosc pears, cored and chopped
• 1 lb green Swiss chard, ribs removed and leaves finely chopped
• 1 15-oz can Eden Organic Navy Beans, drained and rinsed
• 1 pint low-fat milk
• 1 large carrot, peeled and shredded (about 1/4 lb)
• 2 oz shaved low-fat Parmesan cheese
• Ground black pepper, to taste

INSTRUCTIONS:

1. In a large soup pot, bring broth and 1 cup water to a boil. Add potatoes, onion, rosemary and sage. Reduce heat to medium and simmer for 10 minutes. Stir in pears and immediately remove from heat. With an immersion blender, purée mixture until smooth. (Alternatively, let mixture cool for 5 minutes, then transfer to a blender in batches and purée until smooth; return to pot.)
2. Return pot to stove top and heat on medium-low. Stir in chard and bring to a gentle simmer. Cook, stirring occasionally, until thickened, about 5 minutes. Reduce heat to low and stir in beans. Gradually add milk, stirring constantly until heated through. Remove from heat and divide among serving bowls. Garnish with carrot, Parmesan and pepper, dividing evenly.

Nutrients per serving (2 cups soup, 1 oz carrot, 1/2 oz Parmesan): Calories: 386, Total Fat: 5 g, Sat. Fat: 3 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 0.5 g, Carbs: 70 g, Fiber: 15 g, Sugars: 22 g, Protein: 19 g, Sodium: 515 mg, Cholesterol: 19 mg

Nutritional Bonus: Swiss chard is an excellent source of betalain pigments, phytonutrients that offer anti-inflammatory and detoxification properties. Other foods and plants that contain these pigments include rhubarb, cacti, beets and amaranth
.

Baked Parmesan Fries

Whether you like your fries piping hot or cooled to room temperature, the taste and texture of our Parm variety won’t disappoint. But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture.

Photo: Edward Pond

By Nancy S. Hughes

Serves: 4
Hands-on time: 8 minutes
Total time: 23 minutes

INGREDIENTS:

• 1 lb Yukon gold or red potatoes, scrubbed and cut into 1/2-inch-thick strips
• 1 tbsp extra-virgin olive oil
• 2 tsp dried Italian seasoning
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp coarsely ground black pepper, to taste
• Sea salt, to taste
• 1/4 cup grated Parmesan cheese

INSTRUCTIONS:

1. Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and sprinkle with Italian seasoning, garlic powder and pepper. Toss to coat, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 5 minutes more or until lightly golden.
2. Remove from oven. Sprinkle with salt and Parmesan. Serve immediately or at room temperature.

Nutrients per serving (2/3 cup Parmesan fries): Calories: 156, Total Fat: 5.5 g, Sat. Fat: 1.5 g, Carbs: 20 g, Fiber: 1 g, Sugars: 0 g, Protein: 6 g, Sodium: 162 mg, Cholesterol: 5 mg

Nutritional Bonus: One small spud offers 15% of your day’s recommended intake of vitamin B6. The water-soluble B vitamin is vital in the production of serotonin and melatonin, neurotransmitters that help regulate your sleep and mood. 

FOR A TWIST:Try grated Asiago cheese in place of the Parmesan, and dried red pepper flakes in lieu of the ground black pepper.

TIP:
But be sure to use Yukon gold or red potatoes for a moist end result. Avoid using the Russet spuds you may have on hand, as they have a drier, starchier texture
.