This September, our menus will showcase Italian ingredients central to the Mediterranean Diet. Renowned for their health-giving properties, you’ll find these nourishing ingredients in many of our dishes.
This week, our menu showcases some of the freshest produce grown on Italian soil. From wild mushrooms to fresh peppers & tomatoes, vegetables are a key component of the Mediterranean diet.
Our menu this week features new vegetarian recipes, including mafalde with cavolo nero pesto and paccheri with red pepper pesto from Calabria.
Vegetables in the Mediterranean Diet
With an emphasis on eating fresh, local produce, it’s no wonder vegetables are the most consumed food group of the Mediterranean Diet. Given the abundance of vegetables native to Italy, it is no wonder this food group is enjoyed so fervently. The unique geographic qualities of the Italian peninsula results in especially flavoursome fruits and vegetables - asparagus flourish in the Sardinian wilderness, while aubergines are ripened by Sicily’s sun. The revered San Marzano tomato owes its impeccable flavour to the rich volcanic soil of Mount Vesuvius.
What vegetables are enjoyed as part of the Mediterranean Diet?
Mushrooms
Perhaps the most precious of funghi, the porcini mushroom was damned by the 16th century Italian naturalist Costanzo Felici as “a very eccentric and dangerous food, better kept away from the table than dished up on it”. Quite ironic, considering the esteemed status of the ingredient nowadays.
Try it for yourself
Wild Mushroom Triangoli with Truffle Butter Sauce
Cavolo Nero
Cavolo nero (“black cabbage”) pesto is a typical winter condiment present in any respectable Tuscan kitchen. This type of kale grows mainly in the central regions of Italy. Cavolo nero is a significant source of the B vitamins like folic acid, as well as being rich in fibre, calcium, manganese, copper, iron and many other elements.
Try it for yourself
Mafalde with Cavolo Nero Pesto
Peppers
Try it for yourself
Paccheri with Red Pepper Pesto from Calabria
Tomatoes
Despite their popularity in the cuisine, tomatoes are not indigenous to Italy. First introduced by the Spanish in the 1500s, Italians initially used the nightshade for decorative purposes, rather than culinary. In fact, Italian natives were so taken by tomatoes that they christened them “pomodori”, or “apples of gold”. Datterini tomatoes hail from the island of Sicily. There, in the abundant sunshine, they take on a beautiful, blushing colour and are full of fragrance. Literally meaning “dates”, datterini tomatoes, like dates, are known for their exceptional sweetness.
Try it for yourself
Casarecce with Datterini Tomato & Basil Sauce
At Pasta Evangelists, we bring a taste of Italy to your kitchen. Prepared using the freshest ingredients, our gourmet pasta dishes are perfect for those looking to enjoy restaurant-quality meals, delivered to your door, and ready in under five minutes. Order from our weekly menu today, and we’ll offer you 25% off your first delivery - simply enter the code BLOG25 at checkout.
Want even more pasta perks? Subscribers receive new recipes to try each week, with free delivery and 15% off each dish. Subscribers also gain access to exclusive gifts and perks, as well as early access to Pasta Evangelists events and classes. To learn more about our pasta club, see our subscription guide.
