For the pasta
- 1 red onion
- 2 cloves of garlic
- 100 g cherry tomatoes
- 1 small zucchini
- 1 small bell pepper
- 100 g sun-dried tomatoes in oil (and 2 tablespoons of the oil)
- 2 tablespoons of capers
- 2 tablespoons of frozen or dried Italian herbs
- ½ teaspoon of chili flakes (optional)
- 1 organic lemon (1 teaspoon of lemon peel and 2 tablespoons of lemon juice)
- 1 large handful of basil
- 2 handfuls of baby spinach
- 1 tin (400 g) of chopped tomatoes
- 250 g whole-grain spelt fusilli or pasta of your choice (see notes)
- approx. 1 teaspoon sea salt or rock salt and pepper to taste
For the sunflower “parmesan”
- 3 tablespoons of sunflower seeds
- 2 tablespoons of hemp seeds
- 2 tablespoons of nutritional yeast
- ½ teaspoon of sea or rock salt
- For the “parmesan”, roast the sunflower seeds in a pan without fat until golden brown. Place all other ingredients in a mortar and mix coarsely.
- For the pasta, peel the onion and the garlic and cut each into fine slices. Halve the cherry tomatoes, cut the zucchini and peppers into thin pieces. Cut the sun-dried tomatoes into small pieces and collect 2 tablespoons of the oil from the glas.
- Boil 500 ml water in a kettle. Put all ingredients except the zucchini, bell pepper, and spinach in a large pot and pour the boiling water over it. Bring everything to the boil and reduce the heat.
- Let the pasta simmer for about five minutes, stirring constantly so that the pasta does not stick to the bottom of the pot. Use a cooking spoon to make sure that the pasta is always covered with liquid. After five minutes, add the zucchini and bell pepper and cook for about three to five minutes. The total cooking time should not exceed eleven minutes.
- When the pasta is al dente, remove the pot from the heat and stir in the spinach. Serve the pasta with the sunflower “parmesan” and more fresh basil.
- I recommend using small noodles like fusilli or penne for this recipe. It does work with spaghetti, too, but I’ve achieved best results with small pasta.
- The recipe works with whole-grain pasta as well as with white flour pasta. The important factor is the cooking time of the noodles – as described above.