Meatless Monday http://www.meatlessmonday.com Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Fri, 27 Mar 2015 19:11:53 +0000 en-US hourly 1 http://wordpress.org/?v=4.1 Tempeh Fried Brown Rice http://www.meatlessmonday.com/recipes/tempeh-fried-brown-rice/ http://www.meatlessmonday.com/recipes/tempeh-fried-brown-rice/#comments Mon, 23 Mar 2015 10:00:49 +0000 http://www.meatlessmonday.com/?p=11420 Brown rice is infused with sesame and peanut flavors then tossed with carrots, peas and pineapple. Tempeh takes on the sweet and smoky sauce beautifully before the dish is topped with toasted almonds

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Brown rice is infused with sesame and peanut flavors then tossed with carrots, peas and pineapple. Tempeh takes on the sweet and smoky sauce beautifully before the dish is topped with toasted almonds. This recipe comes to us from Marti of Tofu ‘n Sprouts!

Serves 6

  • 1/4 cup maple syrup
  • 1/4 teaspoon liquid smoke flavoring*
  • 1/4 cup apple cider vinegar
  • 1/4 cup white wine
  • or
  • 1/4 cup water
  • 6 ounces tempeh, cut into bite sized cubes
  • 2 teaspoon toasted sesame oil
  • 2 teaspoon peanut oil
  • 4 cups brown rice, cooked
  • 1/2 cup carrots, coarsely shredded
  • 1/4 cup green onion, chopped
  • 1 tablespoon brown sugar
  • 1/2 cup pineapple pieces, well drained
  • 1 cup frozen peas, thawed
  • low–sodium soy sauce, to taste
  • 2 tablespoons almonds, toasted

*liquid smoke is smoke flavor that has been condensed to a liquid and stripped of the tar and carcinogens found in smoke. It can be found near hot sauces in most grocery stores.

Prepare a large skillet with a little cooking spray or oil. Mix maple syrup, liquid smoke, cider vinegar and wine or water in the prepared skillet over medium heat.

Place tempeh pieces into the maple sauce and simmer, uncovered, for about 10 minutes, or until the sauce becomes thick and sticky.

Heat the peanut and sesame oils in a large skillet or wok over medium heat. Place the cooked brown rice in the wok and stir to coat the rice.

Add carrots, peas, onions, pineapple, brown sugar and thawed peas to the rice. Cook over medium-high heat, scraping the pan regularly, for 5-7 minutes, or until the rice starts to become crispy and caramelized.

Place the tempeh pieces to the wok. Add about half of the maple sauce so that the rice and tempeh are coated and sticky. Add more of the maple sauce if necessary to coat the rice and set the rest aside. Cook over medium heat, stirring to combine, for 3-5 minutes or until tempeh is thoroughly heated.

Season fried rice to taste with low-sodium soy sauce. Sprinkle with toasted almonds and enjoy!

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Red Enchilada Stacks with Spicy Roasted Mushrooms http://www.meatlessmonday.com/recipes/red-enchilada-stacks-with-spicy-roasted-mushrooms/ http://www.meatlessmonday.com/recipes/red-enchilada-stacks-with-spicy-roasted-mushrooms/#comments Mon, 23 Mar 2015 10:00:49 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=44429 These easy, umami-packed enchilada stacks are a simple way to satisfy your craving for a meatless Mexican meal without all the work of stuffing and rolling each enchilada! This recipe comes to us from Stefanie of Sarcastic Cooking.

Serves 4

 

2 tablespoons canned tomato sauce 1/4 cup olive oil 1 tablespoon pureed

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These easy, umami-packed enchilada stacks are a simple way to satisfy your craving for a meatless Mexican meal without all the work of stuffing and rolling each enchilada! This recipe comes to us from Stefanie of Sarcastic Cooking.

Serves 4

 

  • 2 tablespoons canned tomato sauce
  • 1/4 cup olive oil
  • 1 tablespoon pureed canned chipotle in adobo sauce
  • 1 teaspoon chili powder
  • 1 teaspoon taco seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • pinch of crushed red pepper flakes
  • A couple dashes of hot sauce
  • 6 ounces shiitake mushrooms, stems removed and sliced
  • 10 ounces button mushrooms, stems removed and sliced
  • 8 jarred cherry peppers, drained and chopped
  • 1/3 cup diced red onion
  • 12 small flour/corn tortillas
  • 1 cup red enchilada sauce
  • 1 1/2 cups shredded queso fresco

Preheat the oven to 325 degrees F. Line a medium baking sheet with foil and set off to the side.

Whisk together the tomato sauce, olive oil, chipotle puree, chili seasoning, taco seasoning, oregano, salt, pepper, crushed red pepper flakes, and hot sauce in a medium mixing bowl. Add the mushrooms, red onion, and cherry peppers. Mix to evenly coat and combine.

Lay the mushroom mixture out on the prepared baking sheet in one even layer. Bake for 25 minutes, flip and then bake for 20 minutes more until crisp.

Wrap the tortillas in a damp paper towel and then microwave for 60-90 seconds until warm and pliable. Add the enchilada sauce to a small skillet. Heat over medium until the sauce starts to simmer. Reduce heat slightly.

Dip each warm tortilla into the sauce and then place on serving plate. Sprinkle a large pinch of cheese on top of the hot sauce. Do the same to two more tortillas so it is three total in a stack. Top each stack with two spoonfuls of the roasted mushroom mixture. Continue that process until four stacks have been made.

Serve each stack with fresh cilantro and guacamole.

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Avocado Radish Salad http://www.meatlessmonday.com/recipes/avocado-radish-salad/ http://www.meatlessmonday.com/recipes/avocado-radish-salad/#comments Mon, 23 Mar 2015 10:00:29 +0000 http://www.meatlessmonday.com/?p=19089 Sometimes all you need for a delicious salad is to bring out the natural flavors of ripe fruits and veggies. Creamy avocado and crisp radish slices are seasoned with lemon juice, salt and pepper in this simple and satisfying salad

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Sometimes all you need for a delicious salad is to bring out the natural flavors of ripe fruits and veggies. Creamy avocado and crisp radish slices are seasoned with lemon juice, salt and pepper in this simple and satisfying salad. This recipe comes to us from Jen of Domestic Divas.

Serves 2

  • 1 ripe avocado, peeled, pit removed, and sliced
  • 1 cup radishes, trimmed and sliced
  • juice of 1 lemon
  • 1 tablespoon extra virgin olive oil
  • salt and freshly ground pepper

Divide avocados and radishes in half and place each half in a medium sized bowl.

Drizzle each bowl with half the lemon juice and half the olive oil. Season with salt and pepper to taste and enjoy.

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Spinach Mushroom Strata http://www.meatlessmonday.com/recipes/spinach-mushroom-strata/ http://www.meatlessmonday.com/recipes/spinach-mushroom-strata/#comments Mon, 23 Mar 2015 10:00:18 +0000 http://www.meatlessmonday.com/?p=16659 Cremini mushrooms are sautéed until golden, then tossed with spinach, Swiss cheese and whole-wheat bread. This egg white breakfast casserole is perfect for busy group brunches, as the convenient assembly occurs the night before serving, so when morning comes, simply take it out and bake it until browned

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Cremini mushrooms are sautéed until golden, then tossed with spinach, Swiss cheese and whole-wheat bread. This egg white breakfast casserole is perfect for busy group brunches, as the convenient assembly occurs the night before serving, so when morning comes, simply take it out and bake it until browned. This recipe comes to us from Stephanie, The Recipe Renovator.

Serves 6

  • 1 tablespoon olive oil
  • 6 ounces cremini mushrooms, sliced
  • 10 ounces frozen spinach, thawed and squeezed dry
  • 8 ounces Swiss cheese
  • 12 egg whites
  • 1 1/2 cups nonfat milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 6 slices day old whole-wheat bread, cubed

Spray a 9 X 13 inch baking dish with light coating of cooking spray.

Heat the olive oil in a frying pan over medium high heat. Add the sliced mushrooms and sauté for 4-6 minutes, or until golden brown.

Pour the egg whites and milk together in a large bowl. Season with the salt and pepper and mix until blended.

Put the bread cubes, sautéed mushrooms, thawed spinach and Swiss cheese in the dish in even layers. Pour the egg white milk mixture over the layers. Cover with foil and refrigerate overnight.

Preheat the oven to 350 degrees.

Bake strata uncovered for 1 hour, or until risen, puffed and browned.

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Semi-Vegetarians Have Lower Risk of Colorectal Cancer According to New Study http://www.meatlessmonday.com/articles/semi-vegetarians-lower-risk-of-colorectal-cancer-according-to-new-study/ http://www.meatlessmonday.com/articles/semi-vegetarians-lower-risk-of-colorectal-cancer-according-to-new-study/#comments Mon, 23 Mar 2015 09:09:36 +0000 http://www.meatlessmonday.com/?post_type=articles&p=44424  

Colorectal cancer is the second leading cause of cancer mortality in the U.S. Much attention has been focused on improving screening and treatment.   Enhancing prevention by reducing risk factors is also important, and the focus of new research.

Previous studies have provided convincing evidence that consumption of red meat, especially processed meat, is

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FIGHT CANCER! EAT VEGGIES!

Colorectal cancer is the second leading cause of cancer mortality in the U.S. Much attention has been focused on improving screening and treatment.   Enhancing prevention by reducing risk factors is also important, and the focus of new research.

Previous studies have provided convincing evidence that consumption of red meat, especially processed meat, is linked to increased risk of colorectal cancer and that foods containing dietary fiber are linked to decreased risk.  This new study, appearing in The Journal of the American Medical Association (JAMA), looked at the relationship between vegetarian dietary patterns and incidents of colorectal cancer, and it’s good news for those who eat lots of vegetables.

The study is known as Adventist Healthy Study 2, because it was based on an analytic sample of nearly 78,000 Seventh-Day Adventist men and women. They are an ideal group for this kind of study because they are diverse in terms of age, sex, race, geographic location, and socioeconomic status, but homogeneous in many ways that reduce variables for a health study (there’s low use of tobacco and alcohol, a shared religious affiliation, and many adhere to some form of vegetarian diet.)

Previous studies of this group’s vegetarian diet patterns have been associated with several beneficial health outcomes, including lower mortality, lower prevalence of obesity, high blood pressure, and type 2 diabetes. The new study’s findings demonstrate an association between vegetarian dietary patterns and reduced risk of colorectal cancers. Estimates were as follows:

Vegetarians had a 22% lower risk of colorectal cancer compared to non-vegetarians. Lacto-ovo vegetarians (those who consume no animal flesh but do consume dairy and eggs) had an 18% lower risk; vegans had a 16% lower risk; and semi-vegetarians had an 8% lower risk. Leading the way were pesco-vegetarians – people who follow a vegetarian diet with fish consumption 1 or more times a month – with a 43% lower risk than non-vegetarians.

While more research needs to be done, the study authors conclude that these findings may be important in the primary prevention of colorectal cancer and should be considered carefully in making dietary choices and in giving dietary guidance.

 

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The Latest Restaurant to Offer Meatless Monday is a Steakhouse. http://www.meatlessmonday.com/articles/the-latest-restaurant-to-offer-meatless-monday-is-a-steakhouse/ http://www.meatlessmonday.com/articles/the-latest-restaurant-to-offer-meatless-monday-is-a-steakhouse/#comments Mon, 23 Mar 2015 09:09:10 +0000 http://www.meatlessmonday.com/?post_type=articles&p=44416

 

Gabriele’s Italian Steakhouse in Greenwich is the quintessential steakhouse. The stately dining room is framed by dark wood floors, Venetian plaster walls, and a coffered ceiling.

The bar, with its wood-burning stone fireplace, feels like an elegant social club. But thanks to a suggestion from a loyal patron and friend, the steak

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Gabriele’s Italian Steakhouse in Greenwich is the quintessential steakhouse. The stately dining room is framed by dark wood floors, Venetian plaster walls, and a coffered ceiling.

The bar, with its wood-burning stone fireplace, feels like an elegant social club. But thanks to a suggestion from a loyal patron and friend, the steak house is the latest restaurant to join the Meatless Monday movement.

“When it was first suggested to me it seemed…kind of bizarre. I mean, we’re a steakhouse,” said Managing Partner/ Maître d’ Tony Capasso. “But people can still come here and order a steak. There are just more options for vegetarians or anyone who wants to have a healthier day on Monday, to reboot their diet.”

According to Mr. Capasso they picked up about 30 reservations that first Monday, March 2nd. “Someone saw the Meatless Monday sign and said, ‘You don’t serve meat on Mondays?’ Sure we do, it’s just about giving people more options It’s all positive because people can have whatever they want here.”

 

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While there are several salads and other meat-free items on their regular menu, the first Meatless Monday offering was risotto primavera and trenette, a homemade pasta, with a truffle puree. It was a big hit. Since then the chef has tried new things every week, recently using quinoa instead of rice in a dish.

“Whatever your reason is – people wanting to be healthy, the environment, if you’re an animal lover – we just want to give people options,” said Mr. Capasso, who brings over 30 years of food and wine expertise to Gabrielle’s. “This is new to me, like the quinoa, but we’re having fun and learning as we go.”

At Gabrielle’s they’re looking forward to creating many new healthy dishes for fans of Meatless Monday.

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Strawberry Ginger Honeyed Yogurt http://www.meatlessmonday.com/recipes/strawberry-ginger-honeyed-yogurt/ http://www.meatlessmonday.com/recipes/strawberry-ginger-honeyed-yogurt/#comments Mon, 16 Mar 2015 10:00:57 +0000 http://www.meatlessmonday.com/?p=12892 Creamy Greek yogurt makes a delectable breakfast base after it’s sweetened with honey and spiced with ginger. Fresh strawberries bring the taste of summer and the mint garnish refreshes the palate after your last bite

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Creamy Greek yogurt makes a delectable breakfast base after it’s sweetened with honey and spiced with ginger. Fresh strawberries bring the taste of summer and the mint garnish refreshes the palate after your last bite.

This recipe comes to us from Jen of Domestic Divas.

Serves 4

  • 1 cup Greek yogurt
  • 2 tablespoons honey
  • pinch of salt
  • 1/2 teaspoon ground ginger
  • 2 cups fresh strawberries, sliced
  • 4 sprigs of mint, for garnish

In a medium sized bowl, combine the yogurt, honey, ground ginger and a pinch of salt. Stir until smooth. Taste and add more honey if needed.

Place sliced strawberries in equal parts in 4 bowls. Spoon the yogurt into the bowls and drizzle each with a little honey. Garnish with the mint springs. To eat, dip the strawberries into the yogurt fondue style.

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Potatoes Colcannon http://www.meatlessmonday.com/recipes/potatoes-colcannon/ http://www.meatlessmonday.com/recipes/potatoes-colcannon/#comments Mon, 16 Mar 2015 10:00:51 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=41026 Looking to add a little green to your potatoes this St. Patrick’s Day? Colcannon is one of Ireland’s many traditional potato dishes. It combines creamy mashed potatoes and hearty, nutritious greens. Here, it’s made with another Irish favorite, cabbage, but it is commonly prepared with kale as well. This recipe comes to us from Emily

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Looking to add a little green to your potatoes this St. Patrick’s Day? Colcannon is one of Ireland’s many traditional potato dishes. It combines creamy mashed potatoes and hearty, nutritious greens. Here, it’s made with another Irish favorite, cabbage, but it is commonly prepared with kale as well. This recipe comes to us from Emily of the meal planning site and app, Cooking Planit.

Serves 4-6

  • 2 cups green cabbage
  • 1/2 cup onions
  • 2 lbs. Russet or baking potatoes
  • 4 tbsp unsalted butter
  • 1/2 cup heavy cream
  • black pepper
  • kosher salt
  • 1 tbsp. extra virgin olive oil

Peel the potatoes and cut into 1 inch cubes. Place in a large pot and cover with cold water by about 1 inch. Place the pot on the stove.

Cut an onion into 1/4 inch dice to measure the indicated amount.

Cut the root end off the head of green cabbage. Stand upright on this flat end and cut in half down the center. Remove the core from 1 half, lay it flat and slice crosswise into long strips. Cut strips into 1/2 inch pieces to measure the indicated amount.

Turn the heat on high under the pot of potatoes. Proceed with next step as water comes to a boil.

Once water is boiling, cook the potatoes until tender and easily fall apart when pierced with a fork, about [10-15 minutes].

Heat a medium saute pan over medium heat. Add olive oil and warm.

Once oil is warm, add the onions and saute until softened and slightly translucent. Do not brown.

Add the cabbage. Season with salt and pepper and saute until soft and fragrant, about 8-10 minutes. Stir often. Do not brown. Once cabbage is ready, remove from heat and transfer to a clean bowl or platter.

Place butter in a medium microwave-safe bowl. Microwave on high in short 20-second increments until butter is melted.

Once butter is melted, stir in heavy cream.

Place the strained potatoes back in the pot and place the pot over medium heat. Cook out excess moisture, stirring often for about 3-5 minutes.

Once potatoes are dried out, remove from heat and use a potato masher or potato ricer to mash the potatoes until smooth.

Once the potatoes are smooth, place back over low heat and pour in about 1/3 of the melted butter and cream mixture. Stir until the liquid is absorbed, then pour in another 1/3 of the mixture.

Continue this process until all the butter and cream mixture is absorbed into the potatoes, then stir in the cabbage and onion mixture. Season with salt and pepper to taste. Remove from heat once mixture is smooth and all ingredients are well incorporated. Cover until ready to serve.

Transfer potatoes colcannon to a serving dish or dinner plates and serve warm!

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Thai Tempeh Balls with Green Beans http://www.meatlessmonday.com/recipes/thai-tempeh-balls-with-green-beans/ http://www.meatlessmonday.com/recipes/thai-tempeh-balls-with-green-beans/#comments Mon, 16 Mar 2015 10:00:24 +0000 http://www.meatlessmonday.com/?p=20526 Tempeh is transformed into delectable balls spiced with leek, garlic, cilantro, chili, ginger and lime juice. These Thai spiced tempeh balls are balanced by a miso apple lemongrass glaze and finished with green beans and a sprinkling of sesame seeds

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Tempeh is transformed into delectable balls spiced with leek, garlic, cilantro, chili, ginger and lime juice. These Thai spiced tempeh balls are balanced by a miso apple lemongrass glaze and finished with green beans and a sprinkling of sesame seeds. This recipe comes to us from Danica of Soundly Vegan.

Serves 4

  • 1 stalk lemongrass*
  • 2 cups apple juice
  • 1/3 cup onion, thinly sliced
  • or
  • 1/3 cup leek, thinly sliced
  • 2 cloves garlic, minced
  • 1/4 cup cilantro
  • 1 Thai chili*, seeded and thinly sliced
  • 1 inch fresh ginger, peeled and finely diced
  • 1 tablespoon ground flax seed**
  • 8 ounces tempeh
  • 1/4 cup low sodium tamari or soy sauce*
  • juice from 1/2 lime
  • a little canola oil, for baking the tempeh
  • 1 pound green beans, trimmed
  • 1 tablespoon light miso*
  • sesame seeds, for garnish

*Found in Asian markets or the Asian section of most grocery stores.

**Optional. Found in health food stores or the grains section of most grocery stores.

Prepare a baking sheet with parchment paper. Preheat an oven to 350 degrees.

Peel the outer layer from the lemongrass and set aside. Thinly slice the inner stalk and set aside in a separate bowl.

Place the apple juice in a large saucepan over medium high heat. Add the outer layer of lemongrass and bring to a gentle boil. Cook for about 10-15 minutes, or until the apple juice has been reduced by half.

While the juice is reducing, place the sliced inner layer of lemongrass, onion or leek, garlic, cilantro, chili, ginger and flax seed into a food processor and pulse until well combined.

Add the tempeh, soy sauce or tamari and lime juice to the food processor. Pulse to combine, taking care to intermittently scrape down the processor’s walls with a spatula to ensure all ingredients are evenly distributed. If using flax seed, let the tempeh mixture rest for 10 minutes before baking.

Roll the tempeh mixture into balls the size of large marbles and place them on the baking sheet. Spray with a light layer of canola oil. Place the baking sheet in the oven and bake for 30 minutes, or until the tempeh is well browned.

Preheat a steamer filled with water. When the steamer is heated, steam the green beans for 5-7 minutes, or until cooked through, but still crisp.

Remove the lemon grass stalk from the reduced apple juice. Add the miso powder to the lemongrass apple glaze, stirring until fully incorporated.

Add the steamed green beans and spiced tempeh balls to the saucepan. Toss taking care to ensure the green beans and tempeh are coated in lemongrass apple glaze. Divide into 4 servings, garnish with a sprinkle of sesame seeds and enjoy!

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Green Tea Pesto Pasta http://www.meatlessmonday.com/recipes/green-tea-pesto-pasta/ http://www.meatlessmonday.com/recipes/green-tea-pesto-pasta/#comments Mon, 16 Mar 2015 10:00:06 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=44381 Celebrate St. Patrick’s Day and National Nutrition month with this colorful springtime dish, which gets a nutrient boost not only from green peas and basil, but from green tea as well! This recipe comes to us from Jackie Newgent, RDN, The Natural Culinary Nutritionist.

Serves 4

1/3 cup unsweetened freshly-brewed green tea, warm or chilled,

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Celebrate St. Patrick’s Day and National Nutrition month with this colorful springtime dish, which gets a nutrient boost not only from green peas and basil, but from green tea as well! This recipe comes to us from Jackie Newgent, RDN, The Natural Culinary Nutritionist.

Serves 4

  • 1/3 cup unsweetened freshly-brewed green tea, warm or chilled, or to taste
  • 2 tablespoons pine nuts, pan-toasted
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 2 to 3 large cloves garlic
  • 3/4 teaspoon sea salt, or to taste
  • 1/8 teaspoon dried hot pepper flakes, or to taste
  • 1/2 cup packed (3/4 ounce) fresh basil leaves + sprigs for garnish
  • 1/2 cup fresh or frozen baby sweet peas
  • 2/3 cup no-salt-added canned or cooked garbanzo beans
  • 10 ounces pasta of choice, such as whole grain penne rigate
  • 1 teaspoon lemon zest (optional)

Add the tea, pine nuts, oil, lemon juice, garlic, salt, hot pepper flakes, and basil leaves to a blender and puree into a smooth sauce. Add the peas and beans and puree until creamy. Adjust seasoning.

Cook the pasta according to package directions. Drain and return to the pan.

Add the creamy pesto and cook while stirring over low heat until fully heated, about 2 minutes. Add additional tea if necessary for desired consistency. Adjust seasoning.

Transfer to a large serving bowl or individual bowls. Sprinkle with lemon zest (if using), garnish with the basil sprigs, and serve.

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