CARAMELISED FENNEL WHOLE WHEAT PASTA

CARAMELISED FENNEL WHOLE WHEAT PASTA

vegan option|high fibre|oven

YIELD: 2 servings

PREP TIME: 10 mins
COOK TIME: 35 mins

Ingredient/Recipe notes:

- Caramelisation adds an intense umami flavour

- Fennel contains the polyphenol quercetin, which has high antioxidant activities

- Whole wheat spaghetti contains 2.5 times more fibre than refined white spaghetti, and a much richer mineral profile too

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INGREDIENTS

• 150g dry whole wheat spaghetti

• 2 tsp sea salt, or until it tastes like the sea 

• 100g fresh shiitake mushroom, sliced

• 1 fennel, sliced

• 1 medium onion, sliced

• 2 Tbsp extra virgin olive oil

• Himalayan pink salt, to taste

• Black pepper, to taste 

• 25g grass-fed butter, very cold and cut into small knobs 

• 1 Tbsp nutritional yeast

• 1 cup pasta water

TOPPINGS

• extra virgin olive oil 

• parmesan cheese, optional

• fennel fronds, if available

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DIRECTIONS

1. Pre-heat oven to 190C.

2. On a baking tray, evenly spread out mushrooms on one side and fennel on the other. Drizzle about 1 1/2 Tbsp of olive oil, salt and pepper between both and toss. Put the entire tray in the lower third rack and roast for about 15-20 minutes. 

3. Bring a pot of water to boil (for pasta), add sea salt. The water should taste like the sea. Cook pasta until al dente, drain over a mixing bowl to reserve pasta water. (metal bowl will be hot instantly)

4. Heat a pan over medium heat, add 1/2 Tbsp of olive oil and then add sliced onions, listen for sizzle. Add a dash of salt to help bring out moisture. Brown onions and set aside.

5. When the mushrooms and fennel have taken on a deep brown colour, they are caramelized and ready. Set aside.

6. Heat a pan over medium heat, add 1 cup pasta water, when almost boiling, add pasta. Add butter knobs, swirl the pasta with tongs. The swirling motion helps emulsify the butter and pasta water into a sauce.

7. When sauce begins to thicken, add nutritional yeast, reserved onions, mushroom and fennel, and mix well. Sauce will have reduced to the desired consistency by now, and pasta is ready to be plated.

8. Garnish with roughly chopped fennel fronds, and parmesan cheese (if using).

9. Enjoy!