Penne with Kale, Tomato, and Olives
Makes 4 servings
The kale in this flavorful combination provides highly absorbable calcium and isothiocyanates which have strong anti-cancer effects.
1 medium onion, chopped
1/4 cup vegetable broth or water
1 bunch kale, cut or torn into approximately 1” pieces (about 5 cups chopped)
2 14.5-ounce cans chopped tomatoes, preferably fire-roasted, undrained, or 3 cups freshly chopped tomatoes plus 1/2 cup water or vegetable broth
1/2 cup pitted and sliced Kalamata olives
1 tablespoon chopped fresh parsley
8 ounces dry whole-wheat penne pasta
1/4 cup dairy-free (vegan) parmesan cheese substitute or nutritional yeast (optional)
Sauté onion with vegetable broth or water over medium heat for 3 minutes. Add kale and tomatoes and their liquid. Bring to a boil and then reduce heat, cover, and simmer for 20 minutes. Add olives and parsley. Cook for an additional 5 minutes.
Meanwhile, cook pasta according to package directions. Drain and transfer to a serving bowl. Add kale mixture and toss gently. Serve immediately. Sprinkle vegan parmesan substitute or nutritional yeast over top, if using.
Stored in a covered container in the refrigerator, leftover Penne with Kale, Tomatoes, and Olives will keep for up to 3 days.
- Calories: 281
- Fat: 3.3 g
- Saturated Fat: 0.5 g
- Calories from Fat: 10.5%
- Cholesterol: 0 mg
- Protein: 12 g
- Carbohydrates: 57.6 g
- Sugar: 8.3 g
- Fiber: 8.7 g
- Sodium: 497 mg
- Calcium: 166 mg
- Iron: 5 mg
- Vitamin C: 53.9 mg
- Beta Carotene: 6796 mcg
- Vitamin E: 2.9 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.