SOY-FREE OPTION*   GLUTEN-FREE OPTION**   OIL-FREE

This is stay-in food at its easiest. Make a pineapple ginger garlic sauce, boil the pasta and a few veggies, and then the rest gets a quick sauté in a wok or large sauté pan.

This delicious and wholesome recipe combines the vibrant flavors of a classic Asian dish with nutritious ingredients, creating a satisfying meal that will leave you wanting more. Lo Mein, a popular stir-fried noodle dish, gets a nutritious twist with the addition of whole wheat spaghetti and a colorful assortment of vegetables. The star of this recipe is the flavorful sauce, which combines the zing of ginger and garlic with the sweetness of pineapple and the umami of soy sauce. With the perfect balance of textures and flavors, this Vegetable Lo Mein will quickly become a go-to dish for both weeknight dinners and special occasions.

This dish is popular for several reasons:

1. Flavorful and Versatile: Vegetable Lo Mein is known for its bold and delicious flavors. The combination of ginger, garlic, pineapple, and soy sauce creates a savory, tangy, and slightly sweet taste that appeals to a wide range of palates. Additionally, the variety of vegetables and the option to add protein such as chickpeas make it a versatile dish that can be customized to individual preferences.
2. Nutritious and Balanced: This dish offers a nutritious balance of carbohydrates, fiber, protein, and vitamins from the whole wheat spaghetti, vegetables, and chickpeas. The inclusion of vegetables like carrots, broccoli, summer squash, celery, bell pepper, and cabbage provides essential vitamins, minerals, and antioxidants. It is a wholesome meal that can contribute to a well-rounded and healthy diet.
3. Ease and Convenience: Vegetable Lo Mein is relatively easy to prepare and doesn’t require extensive cooking skills. The recipe provides clear instructions, and the use of pre-cooked chickpeas and readily available ingredients makes it convenient for home cooks. It can be prepared within a reasonable timeframe, making it suitable for busy weeknights or gatherings.

YIELD: 4 servings

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 45 minutes

INGREDIENTS

FOR THE SAUCE:

• 1 tablespoon (8 g) grated ginger
• 3 cloves garlic, minced
• 1/2 cup (85 g) pineapple chunks
• 1 cup (235 ml) pineapple juice
• 2 tablespoons (28 ml) soy sauce (use coconut aminos or gluten-free soy sauce)
• 1 tablespoon (15 ml) rice wine vinegar or brown rice vinegar

FOR THE LO MEIN:

• 8 ounces (225 g) whole wheat spaghetti (use gluten-free)
• 2 carrots, julienned (peeled if not organic)
• 2 cups (142 g) broccoli florets
• 1 cup (120 g) chopped summer squash
• 1 stalk celery, julienned
• 1/2 bell pepper, cored, seeded, and chopped
• 2 cups (140 g) shredded cabbage
• 1 1/2 cups (246 g) cooked chickpeas or 1 can (15 ounces, or 425 g), rinsed and drained

INSTRUCTIONS

1. Bring a pot of water to a boil over high heat.
2. To make the sauce, add all the ingredients to a food processor and purée until smooth.
3. Once the water is boiling, add the pasta and carrots. Lower the heat to medium-high and cook the pasta according to the package directions. Add the broccoli about 3 minutes before the pasta is done. Precook it slightly as it will cook more in the sauce. Cook until the pasta is al dente or the way you like it. Drain the pasta and veggies.
4. Heat a large sauté pan or wok over medium heat. Add the sauce, summer squash, celery, bell pepper, and cabbage. Cook for about 10 minutes.
5. Add the cooked pasta, carrots, broccoli, and chickpeas to the pan. Stir to combine and heat through for approximately 10 minutes.
6. Serve the Vegetable Lo Mein hot and enjoy the delightful flavors and textures of this nutritious dish.

PER 2-CUP (455 G) SERVING:

• 398.0 calories; 3.6 g total fat; 0.2 g saturated fat; 14.5 g protein; 86.3 g carbohydrate; 14.3 g dietary fiber; 0 mg cholesterol.

SERVING SUGGESTIONS AND VARIATIONS:

• Switch up the sauce by adding red pepper flakes or sriracha to spice it up, or change out the pineapple for orange chunks and orange juice for another variation.

FANCY BEAN SUBSTITUTES:

• Scarlet Runner, Tepary, Good Mother Stallard