Low Fat Pasta with Tomato Sauce and Vegetables

Savor the vibrant flavors of this Low Fat Pasta with Tomato Sauce and Vegetables—a wholesome, guilt-free meal that's as satisfying as it is nutritious. Made with hearty whole wheat pasta and loaded with an array of fresh vegetables like zucchini, red bell pepper, and carrots, this dish is a celebration of plant-based goodness. The rich, robust tomato sauce, enhanced with garlic, onion, and a medley of dried herbs, offers depth without the need for heavy ingredients, and a final touch of fresh spinach adds a nutrient boost. Ready in just 40 minutes, this easy-to-make recipe is perfect for busy weeknights, offering a healthy, low-fat option that doesn’t skimp on flavor. Garnish with fresh basil for a touch of elegance, and enjoy a comforting yet light meal that’s ideal for anyone seeking a balanced lifestyle. Keywords: low fat pasta recipe, healthy tomato sauce, vegetable pasta, whole wheat pasta dish.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 8 ounces whole wheat pasta
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 units garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, sliced
• 1 large carrot, thinly sliced
• 14 ounces canned diced tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups fresh spinach leaves

Directions

Step 1

Bring a large pot of water to a boil. Salt the water lightly and cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.

Step 2

In a large skillet or saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Stir in the diced red bell pepper, sliced zucchini, and sliced carrot. Cook for 5-6 minutes, stirring occasionally, until the vegetables are tender.

Step 5

Add the canned diced tomatoes with their juice and the tomato paste to the skillet. Stir to combine all the ingredients.

Step 6

Mix in the dried oregano, dried basil, salt, and black pepper. Bring the mixture to a simmer and reduce the heat to low. Cook for about 10 minutes, allowing the flavors to meld together.

Step 7

Add the fresh spinach leaves to the sauce and stir until they are wilted, about 2 minutes.

Step 8

Toss the cooked pasta with the tomato and vegetable sauce until well coated.

Step 9

Serve the pasta hot, garnished with fresh basil or Parmesan cheese if desired, keeping in mind the low-fat requirement.

Nutrition Facts

Serving size	(1268.5g)

Amount per serving	% Daily Value*
Calories	792.7

Total Fat 29.2g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 4.7g
Cholesterol 7.9mg	0%
Sodium 1865.1mg	0%
Total Carbohydrate 119.2g	0%
Dietary Fiber 30.1g	0%
Total Sugars 37.0g
Protein 24.5g	0%

Vitamin D 0IU	0%
Calcium 338.8mg	0%
Iron 9.7mg	0%
Potassium 3044.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.4%

Protein: 11.7%

Carbs: 56.9%