Cooking up a pasta dish doesn’t get much faster than this one. It’s a traditional combination from Puglia, a region of Italy that offers some of the best examples of cucina povera – the cooking of the poor. Science is shows, though, that it offers an astounding wealth of health promoting benefits.
I visited the region twice on trips with Oldways Exchange Trust to sample the true Mediterranean diet. And I have to say, what an incredible way to learn.
While the traditional pasta used is orecchiette , meaning small ear, I have substituted another short pasta in in this version from my book, The Enlightened Eater’s Whole Foods Guide (Viking Canada), as I have yet to see any whole wheat orecchiette.
A member of the Brassica family along with its kissin’ cousins, cabbage and Brussels sprouts, rapini, or broccoli rabe, as it’s also known, is packed with an array of anti-cancer compounds along with antioxidants. Its carotenoids, or pigments, promote artery health and are linked to maintaining healthy vision.
Whole Wheat Pasta with Rapini
Serves 4-6
2 tbsp (25 mL) extra virgin olive oil
2 garlic cloves, finely chopped
1 tsp (5 mL) anchovy paste
3/4 pound (375 g) whole wheat penne or other short pasta
2 bunches rapini or broccoli rabe, trimmed and chopped (or substitute broccoli)
1/4 cup (50 mL) freshly grated Pecorino Romano cheese
1/4 cup (50 mL) freshly grated Parmesan cheese
Salt and freshly ground pepper
Cook pasta in large pot of boiling salted water until beginning to soften about 8 – 10 minutes. Add rapini and cook until pasta is just tender, another 3 to 5 minutes. Drain.
While pasta is cooking, heat oil in heavy small saucepan over medium heat. Add garlic and sauté until beginning to soften, about 1 minute. Stir in anchovy paste until mixed into oil and garlic. Keep warm.
Place pasta and rapini in large bowl; toss with the oil and garlic mixture. Sprinkle cheeses over and toss. Season to taste with salt and pepper; serve immediately.
Nutritional information per serving
• Calories: 291
• Protein: 14 g
• Fat: 7 g
• Saturated fat: 2 g
• Carbohydrate: 47 g
• Dietary fibre: 5 g
• Sodium: 199 mg
Enlightened Eater 
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