Heart-Healthy Pasta with Tomato Sauce and Vegetables
Savor the wholesome goodness of our Heart-Healthy Pasta with Tomato Sauce and Vegetables, a dish that delivers bold flavors and nutritional balance in every bite. Made with fiber-rich whole wheat pasta, this recipe features a medley of vibrant vegetables—like zucchini, red bell peppers, and spinach—stirred into a rich, aromatic tomato sauce seasoned with heart-friendly herbs like oregano and basil. A touch of olive oil ties everything together, elevating the dish’s Mediterranean-inspired charm while keeping it heart-smart. Ready in just 40 minutes and perfect for busy weeknights, this vegetarian pasta recipe is a delicious way to amp up your daily servings of veggies without sacrificing flavor. Garnish with fresh parsley and enjoy a comforting, nutrient-packed meal that’s as nourishing as it is satisfying. Perfect for families or anyone embracing a healthy lifestyle.
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Ingredients
- 8 ounces whole wheat pasta
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 zucchini, sliced
- 1 carrot, grated
- 28 ounces canned crushed tomatoes (no salt added)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 4 cups spinach, roughly chopped
- 0 to taste fresh ground black pepper
- 0.25 cup fresh parsley, chopped (for garnish)
Directions
Step 1
Bring a large pot of water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente, about 8-10 minutes. Drain and set aside.
Step 2
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Step 3
Add the minced garlic, red bell pepper, zucchini, and grated carrot to the skillet. Cook and stir for an additional 5 minutes, until the vegetables are tender.
Step 4
Stir in the crushed tomatoes, dried oregano, dried basil, and red pepper flakes. Allow the sauce to simmer on low heat for 10 minutes, letting the flavors meld together.
Step 5
Add the chopped spinach to the skillet, stirring until wilted, about 2 minutes.
Step 6
Season the sauce with fresh ground black pepper to taste.
Step 7
Combine the cooked pasta with the sauce in the skillet, mixing well to ensure the pasta is thoroughly coated.
Step 8
Serve the pasta immediately, garnished with chopped fresh parsley.
Nutrition Facts
| Serving size | (1844.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 980.0 |
| Total Fat 33.0g | 0% |
| Saturated Fat 4.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 387.1mg | 0% |
| Total Carbohydrate 156.7g | 0% |
| Dietary Fiber 41.1g | 0% |
| Total Sugars 50.4g | |
| Protein 36.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 686.1mg | 0% |
| Iron 19.5mg | 0% |
| Potassium 5199.5mg | 0% |
Source of Calories