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Pasta With Tomato, Chard & Sunflower Seed S

Pasta With Tomato~ Chard & Sunflower Seed S recipe image
This vibrant pasta dish combines the earthy richness of toasted sunflower seeds with the bright acidity of fresh tomatoes and the tender sweetness of chard. The sauce is built from a base of saut&# 195;©ed onions and garlic, thickened with finely ground sunflower seeds that add a nutty depth and creamy texture without dairy. Fresh basil and oregano provide aromatic notes that complement the robust tomato flavor. The chard is steamed separately to retain its vibrant green color and crisp-tender bite before being tossed with the al dente linguine. This meal is perfect for a quick weeknight dinner or a light yet satisfying lunch. It offers a wholesome, plant-based comfort food experience that feels both rustic and refined.
Cooking Method: , , ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 6
Calories: 206.2
Dietary: Vegan, Vegetarian
Description
This vibrant pasta dish combines the earthy richness of toasted sunflower seeds with the bright acidity of fresh tomatoes and the tender sweetness of chard. The sauce is built from a base of saut&# 195;©ed onions and garlic, thickened with finely ground sunflower seeds that add a nutty depth and creamy texture without dairy. Fresh basil and oregano provide aromatic notes that complement the robust tomato flavor. The chard is steamed separately to retain its vibrant green color and crisp-tender bite before being tossed with the al dente linguine. This meal is perfect for a quick weeknight dinner or a light yet satisfying lunch. It offers a wholesome, plant-based comfort food experience that feels both rustic and refined.
Ingredients
  • 1/2 cup Sunflower seeds
  • 1 teaspoon Canola oil
  • 8 ounce Onion -- chopped
  • 2 Cloves Garlic -- minced
  • 2 pound Fresh tomatoes -- peeled and
Directions
  1. 1
    Wash the chard thoroughly, remove the tough stems, and cut the leaves crosswise into 1-inch ribbons.
  2. 2
    In a large saucepan or sauté pan over medium heat, toast half of the sunflower seeds until lightly browned and fragrant, about 2-3 minutes.
  3. 3
    Transfer the toasted seeds to a food processor or nut grinder and grind until very fine.
  4. 4
    Reserve the remaining half of the sunflower seeds for garnish.
  5. 5
    Heat the canola oil in the same pan over medium heat.
  6. 6
    Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
  7. 7
    Add the minced garlic and cook for 1 minute until fragrant.
  8. 8
    Add the peeled fresh tomatoes, tomato paste, ground sunflower seeds, fresh oregano, fresh basil, salt, and pepper to the pan.
  9. 9
    Bring to a simmer and cook for about 15 minutes, stirring occasionally, until the sauce has thickened and the flavors melded.
  10. 10
    While the sauce simmers, steam the prepared chard until tender but still bright green, about 5 minutes.
  11. 11
    Bring a large pot of salted water to a boil. Cook the linguine until al dente according to package directions.
  12. 12
    Drain the pasta and transfer it to a large serving platter.
  13. 13
    Spoon the tomato sauce over the pasta and toss gently to combine.
  14. 14
    Toss the steamed chard into the pasta mixture.
  15. 15
    Top with the reserved whole sunflower seeds and serve immediately.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 206.2kcal
% Daily Value *
Total Fat 11.5g18%
Saturated Fat 1.3g7%
Cholesterol 0.0mg0%
Sodium 14.9mg1%
Total Carbohydrate 22.6g8%
Dietary Fiber 5.8g24%
Sugars 10.0g
Protein 7.1g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If fresh peeled tomatoes are not available, you can substitute with one 28-ounce can of crushed or whole peeled tomatoes with their juice.

Any long, thin pasta shape such as spaghetti, fettuccine, or angel hair can be used in place of linguine.

Toasting the sunflower seeds enhances their nutty flavor; be careful not to burn them as they can go from toasted to bitter quickly.

For a richer sauce, you can blend a small portion of the cooked tomatoes before adding the ground seeds.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of water if the sauce thickens too much.

Keywords: pasta, chard, sunflower seeds, tomato sauce, vegan, italian, linguine, garlic, onion, basil, oregano, healthy, dinner, plant-based, nutty, summer
Read it online: https://www.chefs-mate.com/recipe/pasta-with-tomato-chard-sunflower-seed-s/