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Camy's Mediterranean Pasta Salad

This traditional, Mediterranean-style recipe varies slightly every time I make it, depending on the season and what's available when I'm shopping, but this recipe will get you started. You can vary ingredients to your own personal taste.

You should know that I am a pesco/lacto/ovo-vegetarian (and the "pesco" part is limited to wild salmon, some very occasional sardines--and tuna and shrimp when I'm traveling, because sometimes this is the best acceptable protein on a menu).

New vegetarians (as I was eighteen years ago) learn quickly to bring dishes they are able to eat to potluck dinners, and this salad is by far the most popular of my veg-friendly potluck contributions. If you decide to add meat to this main dish pasta salad, and even if its Mediterranean-style meat, the vegetarians in your crowd won't be able to eat it!

Note: The canned foods in the recipe are labeled with two weights: total weight, and drained weight. I have listed the total weight only for these ingredients.

INGREDIENTS:

PREPARED FOODS:
(2) cans artichoke hearts (from Trader Joe's; 13.75 total oz.)
(2) cans organic garbanzo beans (from Trader Joes; 15 total oz.)
(1) jar capers (from Trader Joe's; 7 total oz.)
(1) can pitted Kalamata olives (from Trader Joes; 8 total oz.) [Use Kalamata olives, not just generic black ones. There is an enormous difference in taste and texture.]
(2) bottles Trader Joe's Organic Red Wine and Olive Oil Vinaigrette (8 oz. each)
Parmesan/Romano grated cheese blend (Trader Joe's or supermarket kind)

FRESH PRODUCE:
(1) pound fresh French green beans (the narrow ones; also known as haricots verts)
(1) fresh red pepper
(1) fresh orange pepper (this is for color, not taste; if orange is not available, use another red pepper or a yellow one)
(2) bunches green onions (the green part only is used in this recipe)
Optional: (1) pound (unshelled weight) fresh green sweet peas (shell them before you steam the peas)

PASTA:
(2) packages Rao's Homemade Tri-Colore Farfalle (spinach, tomato, and durum wheat) (from Whole Foods; each package weights 17.6 oz.). (These bowtie pasta are a combination of three different colors: red, green, and white, and the colors add greatly to the visual appeal of the bowtie shapes.)

NOTE:An equal amount of penne pasta can be substituted (see photo), but it should be excellent quality pasta (from Whole Foods, Follow Your Heart, or another health food-oriented store) in order to avoid adding to the high-Glycemic Index carb load for those dealing with weight, insulin resistance, diabetes, heart disease, and stroke. And if it's not Rao's brand, it should be organic (to insure that the wheat or other grain has not been genetically modified).

INSTRUCTIONS:

Prep Time: Approximately two hours total (an hour the day before; an hour the next day)

1. In separate colanders, rinse the artichoke hearts, garbanzo beans, and capers; let drain. Cut the drained artichoke hearts into halves or quarters. If the pitted Kalamata olives are in olive oil, drain but do not rinse. If they are in brine (salt water) or vinegar, rinse and then drain. Cut the Kalamata olives into halves or quarters (depending on their size).

2. Put the artichoke heart pieces, the Kalamata olive pieces, the garbanzo beans, and the capers in a wide-bottomed (for maximum coverage), covered refrigerator dish. Pour one bottle of Trader Joe's Organic Red Wine and Olive Oil Vinaigrette dressing over everything and mix the ingredients lightly, so all the pieces are covered with dressing. Refrigerate overnight.

3. Wash the fresh green beans and both fresh peppers in produce wash; rinse well, and drain. Cut off the protruding "tails" on each end of each green bean, then cut the beans into bite-sized pieces. Slice the fresh peppers in half, top-to-bottom, cut away the hull on top and clean out the seeds inside. Cut each half cross-wise (so you now have quarters), then into small, bite-sized pieces (I generally slice them into matchstick shapes for visual appeal). Steam the green bean pieces until almost to the al dente point (firm texture, but no "raw" taste). Add the pieces of fresh pepper on top and steam for about three or four minutes more. If you're using a steamer basket, the beans and peppers should already be drained (they're above the boiling water in the pan), so you can use a slotted spoon to move them to ANOTHER wide-bottomed, covered refrigerator dish. Cover the vegetable pieces with ANOTHER bottle of Trader Joe's Organic Red Wine and Olive Oil Vinaigrette dressing and mix lights, so everything is covered with dressing. Refrigerate overnight. (If you're using fresh peas, steam them separately to al dente, then add them to the bean-and-pepper refrigerator dish and mix in lightly.)

4: Next morning: Begin with a large, soup-sized pot filled half-way with cold water, and add three tablespoons olive oil (to keep the pasta pieces from sticking to each other, and to cut down somewhat on the amount of dressing the pasta will eventually absorb). Boil the water, add the pasta, and cook to the al dente point (firm but cooked texture). Drain the pasta in a colander and let it cool.

5. When somewhat cooler (doesn't have to be actually cool) gently spread the pasta into a washed-and-rinsed rectangular serving pan. (I use the disposable aluminum roasting pans often used by non-vegetarians for turkeys and hams.)

6. Using a slotted spoon, spoon in the bean/pepper/pea mixture and mix lightly. Reserve the remaining dressing.

7. Using a slotted spoon, spoon in all the other marinated ingredients and mix lightly. Reserve the remaining dressing.

8. Sprinkle the reserved dressing over the top. Keep tasting until the pasta is thoroughly seasoned with dressing, but is not swimming in it. You may use all of the reserved dressing (from both refrigerator dishes), or somewhat less. (Pasta varies, so the amount of dressing you need will vary as well.)

9. Sprinkle the top of the salad with Parmesan/Romano grated cheese mixture. (This is a protein source, so be fairly generous in your "sprinkling.")

10. Wash the green onion tops in produce wash, rinse thoroughly, and pat dry with paper towels. Using kitchen scissors or a knife, cut the tops into tiny circles (as tiny as possible, since these are a visual, instead of a taste, element). Sprinkle the green onion top "circles" over the top of the pasta.

11. Serve immediately.


Submitted by Camy N.

SCNA 23679 Calabasas Road Suite 940, Calabasas CA 91302 Messages: (818) 225-2275 Email: scna@socalnaturist.org