Pick Your Own Meal Series: Grilled Vegetable Pasta Salad

We are featuring our next Pick Your Own (PYO) meal, Grilled Vegetable Pasta Salad. Craving pasta…but also wanting something summery and fresh? Presenting the long weekend Grilled Vegetable Pasta Salad, because it ages like fine wine, feeds a crowd, and you grill the veg on a barbecue which is perfect for keeping your house cool during those hot days. 

We made this salad to go with a BBQ meal including steak, halloumi, and tofu, which provided protein, but you could always add protein of your choice directly to the salad. Things like tuna, or chicken would work great!

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

Look at all the veggies!

Recipe

*Serves 10 - 12

Ingredients

2-3 Thames River Melons zucchini 

2-3 cups Thames River Melons grape tomatoes

½ medium Thames River Melons red onion

1 Thames River Melons red bell pepper

2 cups arugula 

½  cup capers

½ kalamata olives 

200g of dried pasta (we are using penne)

200g of feta 

1 tsp salt (for boiling pasta)

For the Dressing

⅓ cup of olive oil 

Salt and pepper

⅓ cup red wine vinegar 

1 tbsp Thames River Melons honey

2 tbsp Thames River Melons garlic scape mustard 

1 cup of fresh Thames River Melons herbs (dill, basil, oregano, etc)- please feel free to add more 

Prepping the produce!

Instructions 

1. Prepare the vegetables, beginning with the zucchini and bell pepper, for grilling. Wash and then cut zucchinis in half lengthwise then half again to get four pieces. Sprinkle salt over the zucchini to help draw excess water out, and set aside.

Cut the red pepper into quarters and set aside.

2. Slice the red onion with the grain and separate, halve the grape tomatoes, and mince fresh herbs. We used dill and basil.

3. Peel, crush and mince 3-4 garlic cloves

4. Dab the zucchini with a paper towel to remove water. Add olive oil, salt and pepper to the zucchini and red pepper, ensuring all is well coated.

5. Add pasta to boiling water and cook according to instructions. 

6. Place the zucchini and red pepper on the BBQ.

7. Begin to assemble the salad. In a large serving bowl, place grape tomatoes, olives, capers, red onion, arugula, dill, basil, and crumbled feta

8. Make the salad dressing. Combine olive oil, minced garlic, dijon mustard, red wine vinegar, honey, salt and pepper and mix

9. Remove the vegetables from the grill.

10. Drain the pasta and set aside to cool slightly.

11. Cut the grilled vegetables into bite sized pieces.

12. Add the pasta, grilled vegetables, and dressing to the serving bowl. Toss and serve.

Grilled Vegetable Pasta Salad

Cost 

The zucchini weighed 1lb. The bell pepper was 0.35lb. The tomatoes were 0.8lb. 

PYO zucchini is $0.50/lb, bell peppers cost $2/lb, and grape tomatoes cost $0.80/lb. 

Therefore, the PYO vegetables in this dish cost approximately $2 in total. 

Storage

This salad will keep in the fridge for 4 days. If planning to store, we recommend keeping the arugula separate and adding at time of consumption. However, dressing the salad is recommended as the pasta and vegetables can marinate over time.

Waste Less Notes 

It is an easy way to incorporate vegetables that may be on their last days of freshness. 

Modifications

This recipe may be modified to suit your needs. You can add or subtract vegetables depending on what is in season and what you have on hand. 

Recipe developed and photographed by dietetic interns Lise Wolyniuk and Lexie Nobbs and reviewed by Alex Chesney, RD

Oven-Roasted Grape Tomatoes

Ingredients

1 pint grape tomatoes

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon red pepper flakes

1/8 teaspoon garlic powder (or 1 clove freshly minced garlic)

Instructions

1. Preheat the oven to 425°F.

2. Thoroughly wash your grape tomatoes, then transfer them to an oven-safe dish.

3. Drizzle with olive oil and stir to coat.

4. Sprinkle all herbs and seasonings and again stir to coat.

5. Transfer the baking pan to the pre-heated oven and roast for a total of 40 minutes, until juices are evaporated and tomatoes are wrinkled-looking and shrunken down.

6. Stir the tomatoes about halfway through, to help them cook evenly and to prevent them from burning/sticking.

7. Let the tomatoes cool, and then enjoy as a makeshift pasta sauce, a topper for ricotta toast, or fold into a frittata, stir-fry, or wrap. Alternatively, serve as an appetizer, like pictured below. We spread cream cheese on crackers, added 2 roasted grape tomatoes, and drizzled balsamic glaze on top. You could use a different cheese or cracker and achieve the same effect! The roasted flavour really intensifies the sweetness of these little tomatoes, and brings them to the next level!

8. These roasted tomatoes can also be transferred to a freezer-safe container or bag and frozen for later use.

Recipe developed & photographed by Alex Chesney, RD

Stuffed Eggplant Parm

*Serves 4

Ingredients

2 eggplants, washed and stems trimmed

4 cloves garlic, thinly sliced

Olive oil

Salt & pepper to taste

½ onion, diced

2 tomatoes, roughly chopped

2 tablespoons tomato paste

½ cup water

1 teaspoon dried basil

1 teaspoon dried oregano

¼ - ½ teaspoon red pepper flakes

2 teaspoons red wine vinegar

2 tablespoons cream

¼ cup breadcrumbs

8 slices hot Genoa salami

¼ cup Parmesan cheese

1 cup mozzarella cheese

2 cups pasta of choice

Instructions

1. Preheat oven to 425°F.

2. Slice eggplants in half, then carefully score the inside by making long diagonal cuts. Be sure not to cut all the way through the eggplant, though, as we want to keep the skin intact!

3. Insert slices of garlic into the scored eggplant – evenly divide the garlic slices between the four halves.

4. Drizzle each eggplant half with olive oil and then season with salt and pepper.

5. Grease a non-stick baking pan with more olive oil, then place the eggplant halves cut side down onto the pan. Place in the oven and bake for 20 – 25 minutes, until skin is wrinkled and browned, and flesh is soft.

6. While the eggplant bakes, heat an additional tablespoon of olive oil in a large pan. Add one piece of diced onion to the pan to test the heat. Once it starts to sizzle, add the rest!

7. Cook the onion for 2 – 3 minutes, until softened.

8. Add the tomato paste, basil, oregano, and red pepper flakes and stir until they evenly coat the onions. Cook for an additional 2 minutes.

9. Next add the vinegar and cook until evaporated.

10. Next, add the chopped tomatoes and water. Bring to a simmer, then reduce heat and cook until thickened, smashing down the tomatoes every once in a while.

11. Once sauce is thickened, water is evaporated, and tomatoes are thoroughly crushed, add the cream.

12. By this time, the eggplant should be done baking. Remove the baking pan from the oven and scoop out the flesh (and the roasted garlic slices!) and add to the tomato sauce. Mash until evenly combined.

13. Be sure to reserve the eggplant skin and keep it intact after removing the flesh.

14. Place a generous scoop of the tomato and eggplant filling back into each of the eggplant skin. Sprinkle with some of the Parmesan and mozzarella and add 2 slices of salami per half.

15. Add another scoop of tomato filling to each eggplant half, then sprinkle the top with breadcrumbs and the remaining cheese.

16. Place the tray back in the oven for an additional 10 minutes.

17. While the eggplant bakes, cook your pasta following the package instructions.

18. Remove the eggplant from the oven. The cheese should be melted and browned.

19. Serve alongside pasta, and pair with a green salad for a balanced and delicious meal!

Recipe was developed & photographed by Alex Chesney, RD

Spring Sheet Pan

Ingredients

1 bunch asparagus, washed and trimmed

3 stalks green garlic, washed, ends trimmed, and diced

1 shallot, thinly sliced

¼ cup sliced sun-dried tomatoes

Salt and pepper, to taste

¼ teaspoon red pepper flakes (optional)

2 tablespoons oil (canola, oil from sun-dried tomatoes, or olive oil)

4 pre-cooked sausages, sliced (or another protein of choice: beans or cubed tofu could work too!)

2 cups pasta of choice, cooked according to package instructions (could also serve with roasted potatoes, rice, or crusty bread)

2 tablespoons salted butter

¼ cup Parmesan cheese

Balsamic glaze, for serving

Instructions

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.

2. Fill a large pot with water and salt generously. Place over medium-heat, and slowly bring to a boil.

3. Add prepared asparagus, green garlic, shallot, and sun-dried tomatoes to the baking sheet.

4. Drizzle oil over top, and season with salt, pepper, and red pepper flakes (if using).

5. Add sliced sausages to the baking sheet as well, mixing evenly with the vegetables.

6. Place the baking sheet in the pre-heated oven and bake for 20 minutes.

7. While the veggies and sausages bake, prepare the pasta. About halfway through the baking time, add the pasta and bake according to the package directions.

8. Once finished, drain the pasta, and add the butter. Stir until melted, then add the Parmesan cheese.

9. Remove the sheet pan from the oven and serve roasted vegetables and sausage on top of a bed of pasta. Drizzle with balsamic glaze and enjoy!

Recipe developed and photographed by on-farm Registered Dietitian Alex Chesney

Stuffed Spaghetti Squash

*Serves 2

Ingredients

1 spaghetti squash

1 tablespoon cooking oil

1 small onion, diced

1 bell pepper, diced

2 sausages, cooked & diced or crumbled

2 cloves garlic, minced

2 tomatoes, diced

2 tablespoons tomato paste

1 tablespoon balsamic vinegar

2 stalks kale, leaves removed from the stem and chopped

3 stalks fresh thyme, leaves removed from stem

1 teaspoon dried oregano

½ teaspoon red pepper flakes

1 cup ricotta

½ cup milk

1 ½ cups shredded mozzarella

Salt & pepper to taste

Instructions

1. Preheat the oven to 425°F.

2. Pierce the spaghetti squash all over, then microwave for 4 minutes. Flip, and microwave for another 4 minutes.

3. Cut the spaghetti squash in half, then scrape out the seeds.

4. Season the inside of the squash with salt & pepper, then set aside.

5. Heat the oil over medium heat in a shallow saucepan. Add 1 piece of diced onion to the pan – when it starts to sizzle you know the pan is hot enough! Add the rest of the onion, and cook for 3-4 minutes, until softened.

6. Next add the bell pepper, and cook for another 2-3 minutes.

7. Add the sausage and garlic, and cook until garlic is fragrant.

8. Add the tomatoes, tomato paste, and balsamic vinegar and cook for 10 minutes or so, until the tomatoes are softened and the mixture forms a thick sauce.

9. Add the kale, thyme, oregano, and red pepper flakes, as well as a sprinkle of salt and pepper. Cook and stir until kale is wilted and softened, about 5 minutes or so.

10. Remove the sauce from heat and set aside.

11. Next, whisk together the ricotta and milk, and about a ¼ cup of mozzarella cheese. Season with salt and pepper.

12. Now it’s time to assemble the stuffed squash!

13. Sprinkle another ¼ cup mozzarella cheese in the bottom of the prepared spaghetti squash halves.

14. Next, fill each half of the squash with tomato sauce, followed by half of the ricotta mixture.

15. Reserve the remaining cheese for later.

16. Loosely cover the stuffed spaghetti squash with foil (be sure the foil is not touching the mixture inside!), then transfer to the oven.

17. Bake for 45 minutes, then remove the foil, top with remaining cheese, and return to the oven for another 15 minutes.

18. At this point, you should be able to scrape out the squash, along with the filling, mix together, and enjoy!

Recipe created & photographed by on-farm Registered Dietitian Alex Chesney

Zucchini Alfredo

A fresh, easy, and delicious recipe for you, friends! The zucchini noodles are light & high in fibre and the sauce is rich & creamy — they balance one another out perfectly. Pictured here with a side of tomato salad (roma tomatoes diced & tossed with olive oil, balsamic vinegar, salt, & pepper). Just add a couple slices of crusty bread to sop up the sauce and you’ll be all set. Enjoy!

*Serves 4

Ingredients

6 medium-sized zucchini

4 tablespoons unsalted butter

2 cloves garlic, minced

1 ½ cups half-and-half

2 cups Parmesan cheese

¼ teaspoon salt

¼ teaspoon nutmeg

¼ teaspoon black pepper

Instructions

1. Spiralize the zucchini, cutting the strands into sections about 8 inches long.

2. Next, cook the zucchini noodles. Add a tablespoon of cooking oil (my go-to is canola!) to a large skillet and heat over medium-low heat. Continue to cook them while preparing the sauce, stirring occasionally. Add a sprinkle of salt, pepper, and garlic powder. You can add a pinch of red pepper flakes too, for a bit of heat!

3. To begin making the sauce, melt the butter in a medium-sized saucepan over medium heat until it starts to bubble and sizzle.

4. Add the minced garlic and saute until lightly browned and fragrant, between 30 seconds and 1 minute.

5. Next, whisk in the cream. Heat the cream until it simmers, whisking occasionally. This should take 3 – 4 minutes.

6. Finally, whisk in the parmesan cheese, salt, nutmeg, and pepper.

7. Cook, whisking occasionally, until the sauce thickens. This should take an additional 3 – 4 minutes. At this point, the sauce should coat the back of a spoon.

8. Add the cooked zucchini noodles to the prepared sauce and toss to coat.

9. Serve alongside a salad and some fresh bread for the perfect summer meal!

Recipe developed & photographed by Alex Chesney, RD

Southwest Pasta Salad

What a wonderful time of year: the weather is still warm, excitement is building over back-to-school and other upcoming fall adventures, and the fields are overflowing with produce. There are so many delicious vegetables to choose from, it can be difficult to decide on just one. Thankfully we have a solution for that – use them all! This pasta salad is loaded with all our favourite summer veggies and coated with a tangy, creamy sauce. Pairing the veggies and sauce with whole wheat noodles and protein-packed black beans makes for an end result that is full of fibre, super satisfying, and oh-so-delicious. Try it today and let us know what you think!

Ingredients

2 cups whole wheat pasta

1 can low sodium black beans, drained and rinsed

1 red pepper, diced

1 zucchini, diced

2 cobs corn, cooked and sliced off the cob

1 jalapeno pepper, minced

1 cup grape tomatoes, halved

¼ cup Greek yogurt

¼ cup mayonnaise

2 tablespoons lime juice

1 tablespoon milk

1 teaspoon paprika

1 teaspoon chili powder

3 cloves garlic, minced

Instructions

1. Cook pasta according to package directions. Set aside to cool.

2. Prepare beans and vegetables and toss together in a large bowl.

3. Add pasta to the vegetables and toss again.

4. Prepare the dressing by whisking together the yogurt, mayonnaise, lime juice, milk, spices, and garlic.

5. Pour the dressing over the salad and mix well, until evenly coated.

6. Refrigerate until ready to serve – enjoy!

Recipe created by Alex Chesney, RD

Tomato, Corn, and Goat Cheese Flatbread

Here’s a fresh, sunny recipe for this rainy, dreary day featuring two of our favourite late summer veggies. Tomatoes are a great source of several key nutrients like vitamin C, vitamin A, and folate. They also contain lycopene, the nutrient that gives tomatoes their gorgeous red colour. In addition to being bright and colourful, lycopene is a powerful antioxidant. Meanwhile, sweet corn is also a nutrition powerhouse, giving you a healthy dose of fiber, magnesium, and potassium. Paired with a spread of goat’s cheese and freshly minced garlic, these vegetables make for a tangy, delicious, and filling flatbread. Remember, you can find the tomatoes, sweet corn, and garlic at our Innerkip Farm Market, Pick Your Own stand, or a Farmers’ Market near you. Let me know what you think of the recipe, and happy eating!

Ingredients

1 log goat’s cheese

2 large cloves garlic, minced

2 tablespoons olive oil

1 cup sweet corn kernels (from approximately 2 large cobs)

1 teaspoon chili powder

1 teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon salt

2 tomatoes, sliced

4 whole wheat pitas (or something similar like naan bread)

1 cup arugula, for topping (optional)

Instructions

1. Preheat the oven to 425⁰F.

2. Bring a medium-to large pot of water to a boil and cook the corn for 5 minutes. Remove from the water and let cool. Once cool enough to handle, cut the kernels off the cob.

3. Toss the corn kernels with the chili powder, paprika, pepper, and salt.

4. Place the pitas onto a baking sheet. Slice the goat cheese into quarters and spread ¼ onto each of the pitas.

5. Next, sprinkle on the minced garlic, followed by a drizzle of approximately a ½ tablespoon of olive oil.

6. Spread the slices of tomato on top of the goat cheese, garlic, and olive oil.

7. Finally, sprinkle the corn on top of the tomato.

8. Pop the prepared flatbreads into the oven for about 15 minutes, until goat cheese is melted and bubbly, and corn and tomatoes are nicely browned.

9. If desired, top with fresh arugula for some extra crunch and a dose of greens. Slice & enjoy!

Recipe created by Alex Chesney, RD