Healthy Cooking on the Cheap: Pasta With Edamame and Arugula, Hummus Wraps, and Broccoli and Cheese Frittata

May marks the start date of all the local farmers markets here in Northern California, so I have simple, fresh recipes on my mind. If you can find fava beans at your local market, get those for the pasta dish. If you can't, edamame is a worthy high-protein substitute. I only recently discovered fava beans at a local restaurant and fell in love. They epitomize springtime and have a fresh nutty taste. And if you're in a pinch, you may use frozen broccoli in the frittata recipe. It's easy to roast straight from its frozen state. Just dump on the baking sheet and toss in the oven! Enjoy!

  • Grocery list:
  • Whole-wheat tortillas
  • Hummus (I love Sabra.)
  • 1 package tempeh (Lightlife is my favorite brand. Look for it near the tofu.)
  • Lettuce (Be sure to avoid recalled varieties.)
  • 1 tomato
  • 1 bag of carrots
  • 1 celery stalk
  • Whole-wheat spaghetti (If you don’t like 100% whole-wheat varieties, try Barilla Whole Grain, which is 51% whole wheat.)
  • 1 large bag arugula
  • 1 bag frozen shelled edamame or fresh fava beans (whatever you can find!)
  • Parmesan cheese
  • Eggs
  • 1 large head of broccoli or 1 bag frozen broccoli
  • 1 bag reduced-fat Mexican cheese blend
  • Unsalted butter

Pasta With Edamame and Arugula
A simple, light spring dish full of protein and complex carbohydrates to keep you full and satisfied! This dish takes less than 20 minutes to prepare, and it requires almost zero cooking, making it perfect for those nights you just want to reach for the takeout menu.
Serves 4

8 ounces whole-wheat spaghetti
1 cup frozen shelled edamame or fava beans
4 cups arugula
1/4 cup Parmesan cheese
2 tablespoons extra virgin olive oil
Sea salt to taste
Freshly ground black pepper
1/2 teaspoon red pepper flakes

Cook the pasta in a pot of boiling salted water. Drain and reserve pasta water. Set pot back on the stove and cook the frozen edamame in the same water for six minutes, or until heated through. Set aside.

(If you use fava beans, shell them and cook them in boiling water until tender, as you would peas.)

In a large bowl, combine the cooked pasta, edamame, arugula, Parmesan cheese, and olive oil and toss well. Season with sea salt, pepper, and red pepper flakes and serve immediately.

Tempeh and Hummus Wraps
I love to pack these wraps in my lunch bag or picnic basket, as they don't require refrigeration. This recipe is perfect for kids who don't like cold cuts (many schools don't allow peanut butter).
Makes 4 wraps

4 whole-wheat tortillas
3/4 cup store-bought hummus
8 ounces tempeh, cut into 8 slices
Lettuce
4 slices tomato
Carrot and celery, thinly sliced

Lay each tortilla down on the counter and spread with about two tablespoons of hummus. Lay two slices of tempeh on the hummus and then stack on the veggies. Roll up carefully, slice into two, and secure each half with a toothpick. These are very simple to make and easily wrapped in plastic wrap or aluminum foil for lunch boxes!

broccoli-cheese-frittata-200x150.jpg broccoli-cheese-frittata-200×150.jpg

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Healthy Cooking on the Cheap: Pasta With Edamame and Arugula, Hummus Wraps, and Broccoli and Cheese Frittata

May marks the start date of all the local farmers markets here in Northern California, so I have simple, fresh recipes on my mind. If you can find fava beans at your local market, get those for the pasta dish. If you can't, edamame is a worthy high-protein substitute. I only recently discovered fava beans at a local restaurant and fell in love. They epitomize springtime and have a fresh nutty taste. And if you're in a pinch, you may use frozen broccoli in the frittata recipe. It's easy to roast straight from its frozen state. Just dump on the baking sheet and toss in the oven! Enjoy!

  • Grocery list:
  • Whole-wheat tortillas
  • Hummus (I love Sabra.)
  • 1 package tempeh (Lightlife is my favorite brand. Look for it near the tofu.)
  • Lettuce (Be sure to avoid recalled varieties.)
  • 1 tomato
  • 1 bag of carrots
  • 1 celery stalk
  • Whole-wheat spaghetti (If you don’t like 100% whole-wheat varieties, try Barilla Whole Grain, which is 51% whole wheat.)
  • 1 large bag arugula
  • 1 bag frozen shelled edamame or fresh fava beans (whatever you can find!)
  • Parmesan cheese
  • Eggs
  • 1 large head of broccoli or 1 bag frozen broccoli
  • 1 bag reduced-fat Mexican cheese blend
  • Unsalted butter

Pasta With Edamame and Arugula
A simple, light spring dish full of protein and complex carbohydrates to keep you full and satisfied! This dish takes less than 20 minutes to prepare, and it requires almost zero cooking, making it perfect for those nights you just want to reach for the takeout menu.
Serves 4

8 ounces whole-wheat spaghetti
1 cup frozen shelled edamame or fava beans
4 cups arugula
1/4 cup Parmesan cheese
2 tablespoons extra virgin olive oil
Sea salt to taste
Freshly ground black pepper
1/2 teaspoon red pepper flakes

Cook the pasta in a pot of boiling salted water. Drain and reserve pasta water. Set pot back on the stove and cook the frozen edamame in the same water for six minutes, or until heated through. Set aside.

(If you use fava beans, shell them and cook them in boiling water until tender, as you would peas.)

In a large bowl, combine the cooked pasta, edamame, arugula, Parmesan cheese, and olive oil and toss well. Season with sea salt, pepper, and red pepper flakes and serve immediately.

Tempeh and Hummus Wraps
I love to pack these wraps in my lunch bag or picnic basket, as they don't require refrigeration. This recipe is perfect for kids who don't like cold cuts (many schools don't allow peanut butter).
Makes 4 wraps

4 whole-wheat tortillas
3/4 cup store-bought hummus
8 ounces tempeh, cut into 8 slices
Lettuce
4 slices tomato
Carrot and celery, thinly sliced

Lay each tortilla down on the counter and spread with about two tablespoons of hummus. Lay two slices of tempeh on the hummus and then stack on the veggies. Roll up carefully, slice into two, and secure each half with a toothpick. These are very simple to make and easily wrapped in plastic wrap or aluminum foil for lunch boxes!

broccoli-cheese-frittata-200x150.jpg broccoli-cheese-frittata-200×150.jpg

About fox news

Check Also

This Family Tried to Go 21 Days Without Ordering Takeout—Here's How It Went

Like many busy parents, Nicole Moore has a major love of takeout food—but it's a …

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