After a bit of research into what dump dinners actually are, I've discovered that there are basically four kinds of "dumps:"
1. Slow cooker meals
2. Pressure cooker meals
3. Oven meals
4. Stove-top meals
In each instance, the ingredients ideally go straight into the cooking vessel and after heat and time, out comes a meal ready for the table.
The distinct omission in these kinds of recipes is the lack of flavor development that comes with something like sauteing, for instance. You just cannot get the same flavor from an onion that you merely boil instead of cook in a bit of fat.
Since I am not cooking with oil for the time being (trying out the Forks Over Knives, Engine 2 Diet and McDougall plan) I figured this is the best time to try my hand at real, true Dump Dinners. That means no sauteeing and everything goes in at once.
Making a dump pasta dinner was my next challenge. Instead of cooking everything separately, I made this meal entirely in the oven. If any pasta dish is great as a dump meal, it would be Pasta Puttanesca. This dish is a tomato and olive based pasta meal.
I used white pasta here because I just wasn't sure how the meal would cook up, but since this went really well, I will make subsequent pasta dishes with whole grain pasta instead.
In my recipe I used extra firm tofu, but I am recommending baked tofu instead, although you could omit the tofu completely; the recipe is flexible.
Without further chatter from me, below is my take on the pasta dish in true dump style.
Prep Time: 10 minutes for assembly and pre-heat, 5 minutes of sit time
Cook Time: 50 minutes
1 (15 to 18-ounce) can whole tomatoes, undrained
2 ½ cups vegetable broth
1 (4 to 5-ounce) jar kalamata olives, drained
2 tablespoons drained capers
2 tablespoons tomato paste or ¼ cup tomato concentrate
1 teaspoon dried oregano
¾ teaspoon sea salt
Black pepper, to taste
10 ounces pasta (increase broth to 3 cups if using whole wheat pasta)
1 (10-ounce) package baked tofu, cut into ¼-inch dice
4 garlic cloves, sliced
1 tablespoon olive oil, optional
2 tablespoons minced parsley, optional
1. Preheat the oven to 400-degrees F. Transfer the tomatoes to a large oven-safe pot, breaking up the tomatoes as you add them. Add the broth, olives, capers, paste. oregano, salt and black pepper. Stir well to incorporate the tomato paste into the water. Add the pasta, tofu and garlic. Make sure all the pasta is submerged in the liquid. Cover the pot tightly with foil and bake for 30 minutes.
2. Uncover the pot carefully, stir the pasta and continue to bake until the pasta is tender, about 20 more minutes. Remove from the oven and allow to sit for 5 minutes before serving. Drizzle with olive oil and sprinkle with parsley, if using.
Quick Tip: Preheat oven while you chop and assemble the dish.
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