Whole Wheat Shells with Field Roast “Sausages”, Bok Choy and Roasted Cauliflower2014-10-07
- Yield : 8 cups cooked
- Servings : 6
- Prep Time : 0m
- Cook Time : 0m
- Ready In : 0m
You could easily substitute any leafy green for the bok choy such as spinach, kale or escarole. I really like this brand of vegan sausage called Field Roast because they are made with vital wheat gluten which is low in fat and high in protein.
You’ll want to put your pasta water on to boil, and put your oven on to roast the cauliflower as your first steps.
You could combine chopped cauliflower, escarole and sausages in one pan on stove if you are in a hurry. Browning the sausage separately and roasting the cauliflower are extra steps that will add flavor, but cost you time. It depends on your energy budget!
- 1 pound pkg DeLallo organic Italian pasta (or similar, I used these shells which have 6g fiber/serving) http://www.delallo.com/video/commercials/whole-wheat-pasta
- 1 pkg Field Roast Grain Meat Sausages (I used Hot-n-Spicy Mexican Chipotle flavor, but bundle from Costco comes with other flavors) http://fieldroast.com/products/
- 1 large head of bok choi, chopped
- 1 large wholehead of cauliflower
- 6 cloves (+/-) garlic, chopped
- As much olive oil as you like so your pants fit comfortably (1-6 tsp)
- A few freshly chopped herbs (optional, such as thyme or parsley)
- 1/2 C water
Put large pot of water on the stove to boil and preheat your oven to 375F (You could roast pre-cut cauliflower florets just as easily, or even just microwave bags of cauliflower florets.)
Make Roasted Cauliflower: Take your whole head of cauliflower to a cutting board and carefully slice into thick discs, like you are cutting bread. Some of the pieces will fall off because raw cauliflower is not as easy to slice as bread. No matter. Those little 'crumbs' will be the best part. You do not need to cut the base out when you roast cauliflower, you can just roast that too, then cut the little florets off when they are soft.
Place discs and crumbs and any florets onto baking sheet and smear each piece with some of your freshly chopped garlic. Sprinkle a little thyme or parsley on top if you have some, but it's not essential. Drizzle or spray liberally with olive oil and sprinkle with salt and pepper, pop in to the oven and roast for about 35-45 minutes or until all florets soft.
Sauté Bok Choy: In a large pan, saute 2 (+/-) cloves garlic and olive oil in pan until fragrant, then add chopped head bok choy and half a cup of water, sprinkle with a little salt, stir, cover and cook until bok choy is soft, about 5-10 minutes. If you are using frozen or prepared cauliflower florets, add them before you cover and cook bok choy.
Cook Pasta: Salt your boiling water and boil whole wheat pasta according to time on package, drain and put in large bowl.
Cook Field Roast Grain Meat Company Sausage: Slice each sausage into little discs, then place in a pan and saute until looking browned and gorgeous, about 5 minutes. (The advantage of vegetarian sausage is that it doesn't need to cook as long as regular sausage, and so much lower in fat!)
When roasted cauliflower done, take out of oven and cut all yummy bits up, discarding any hard or leafy pieces. Pour all juices, garlic oil and cauliflower over pasta.Add sauteed bok choy. Top with browned sausage.
Combine cooked pasta with browned sausages and cooked veggies to serve.