Heart-Healthy Macaroni with Tomato Sauce
Indulge in a wholesome and flavorful meal with this Heart-Healthy Macaroni with Tomato Sauce, a perfect combination of nutritious ingredients and vibrant Italian-inspired flavors. Packed with fiber-rich whole grain macaroni, fresh vegetables like zucchini, carrots, and spinach, and a medley of aromatic herbs such as oregano and basil, this recipe is both satisfying and good for your heart. The rich tomato-based sauce, enhanced with a touch of low-sodium tomato paste, pairs wonderfully with the tender pasta for a guilt-free comfort dish. With just 15 minutes of prep time and 25 minutes of cooking, this easy, nutrient-dense recipe is ideal for busy weeknights. Serve it with a sprinkle of Parmesan cheese and fresh parsley for added flair, or enjoy it dairy-free for a lighter twist. Perfect for health-conscious foodies, this dish is a delicious way to prioritize wellness without compromising taste!
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Recipe Information
Ingredients
- 300 grams whole grain macaroni
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium carrot, grated
- 4 medium fresh tomatoes, chopped
- 2 tablespoons low-sodium tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon ground black pepper
- 2 cups fresh spinach
- 2 tablespoons fresh parsley, chopped
- 0.25 cup Parmesan cheese, grated (optional)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt if desired, then cook the whole grain macaroni according to the package instructions until al dente. Drain and set aside.
Meanwhile, in a large skillet, heat the extra-virgin olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until translucent.
Add the minced garlic, diced zucchini, and grated carrot to the skillet. Sauté for another 3-4 minutes until the vegetables begin to soften.
Stir in the chopped fresh tomatoes, low-sodium tomato paste, dried oregano, and dried basil. Cook for about 10 minutes, stirring occasionally, until the tomatoes break down and form a sauce.
Season the sauce with ground black pepper. If the sauce is too thick, add a splash of water to reach the desired consistency.
Stir in the fresh spinach and cook until wilted, about 2 minutes.
Add the cooked macaroni to the sauce and toss to combine, ensuring all pasta is well coated.
Serve the macaroni hot, garnished with chopped fresh parsley and a sprinkle of Parmesan cheese if using.
Nutrition Facts
Calories |
1800 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 1072 mg | 47% | |
| Total Carbohydrate | 281.3 g | 102% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 35.9 g | ||
| Protein | 74.2 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 970 mg | 75% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 3313 mg | 70% | |
*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.
