Asparagus, Peas and Wild Garlic Fusilli

It’s Asparagus season! This Asparagus, Peas and Wild Garlic pasta is bursting with bright spring flavours. It features crisp tender asparagus, fresh Wild Garlic Pesto, and protein packed Peas. Perfect for a quick weeknight meal!

Ingredients

For Wild Garlic Pesto:

Wild Garlic Pesto

For Asparagus and Peas Fusili:

400 gr of Wholewheat Fusilli
1 Tbsp of Olive Oil
4 cloves of Garlic
1 bunch of Asparagus
1 cup of Garden Peas
1 Tbsp of Nutritional Yeast
1 tsp of Miso Paste
1 pinch of Chilli Flakes
Freshly cracked Black Pepper

Garnish

Parsley
Lemon Zest
Hemp Seeds

Instructions

Step 1 – Break or cut out the wooden end of the Asparagus. Cut the Asparagus on an angle in bite sized pieces.

Step 2 – Cut the 4 cloves of garlic in thin slices. Add ½ Tbsp of olive oil to a medium hot pan following by the Garlic. Cook for 2-3 minutes, until the Garlic is just golden and fragrant stirring frequently to prevent burning. Meanwhile cook the Pasta according to the package directions, stirring occasionally, until just al dente.

Step 3 – Add 1 tsp of Miso Paste, a pinch of chilli Flakes, the remaining Olive oil, Asparagus and Peas to the Garlic and Olive Oil. Stir to coat the vegetables, cover with a lid and let them steam for 4 mins. Stir occasionally, add a splash of the pasta water to help cooking and prevent burning.

Step 4 – Drain the pasta, reserving 1 cup of the pasta cooking liquid. Add the pasta back in the big pan and pour in the Nutritional Yeast, Asparagus, Peas and Garlic mixture. Add ½ cup of the reserved pasta water. Toss everything together, adding more pasta water as needed until the sauce is emulsified and clings to the pasta.

Step 5 – Sprinkle with a final crack or two of black pepper before serving. Serve immediately, topped with the zest of Lemon, Hemp Seeds and Parsley.

Step 6 – I’m adding the Wild Garlic flower that come with the leaves, they are so beautiful and edible. Feel free to add more seeds or nuts. I like it with the Hemp Heart seeds and Roasted Sunflowers seeds to accentuate the Wild Garlic Pesto flavours.

About the Ingredients

Wholewheat Fusilli: You can substitute for any other pasta you like. I only use whole grain pasta, or pulses like lentil, chickpea, or pasta. Nowadays you find a big variety of pasta made with healthier ingredients and methods. Whole grains are ground into flour using all their parts, including bran, germ, and endosperm. They pack more nutrients, like protein, fibre, iron, magnesium and zinc. Refined grains are milled with the germ and bran removed. This gives them a fine consistency and prolongs their shelf life. The milling process also removes many of the grains nutrients. They are more likely to spike your blood sugar and insulin levels. Refined grains are also not as filing so you’re more likely to consume more calories to reach that satisfied feeling.

Garden Peas: I love these protein packed little green balls. I always keep a bag of frozen peas in the freezer. If you find them fresh in season they are perfect in this dish. Peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus. They are also rich in protein, carbohydrate and fibre and low in fat. A 100 calories of peas contain more protein than a whole egg.

Nutritional Yeast: Nutritional Yeast also called “nooch,” has an umami, cheesy flavour that is great in any pasta dishes. You can skip it but It will not have the same depth of flavour.

Asparagus: I only buy these beautiful and crunchy long veggies when they are in season. Here in the UK that means end of April – end of June. They are a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K. They are also a good source of antioxidants, including E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.