Heart-Healthy Pasta with Tomato Sauce and Vegetables
Elevate your weeknight dinners with this Heart-Healthy Pasta with Tomato Sauce and Vegetables, a wholesome and flavorful dish packed with nutrients and perfect for the entire family. Made with fiber-rich whole wheat pasta, a medley of fresh vegetables, and a robust tomato sauce infused with aromatic herbs like oregano and basil, this recipe delivers on both taste and nutrition. Sautéed garlic, onions, and vibrant veggies like zucchini, red bell peppers, and grated carrots create a hearty base, while a touch of red pepper flakes adds a subtle kick. Finished with a generous amount of fresh spinach and a sprinkle of parsley for garnish, this satisfying vegetarian pasta is not only low in sodium but also brimming with heart-healthy ingredients. Ready in just 40 minutes, it's an ideal meal for those looking for a quick, delicious, and nourishing dinner option.
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Recipe Information
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
- to taste fresh ground black pepper
- 0.25 cup fresh parsley, chopped (for garnish)
Instructions
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.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
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.
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.
Add the chopped spinach to the skillet, stirring until wilted, about 2 minutes.
Season the sauce with fresh ground black pepper to taste.
Combine the cooked pasta with the sauce in the skillet, mixing well to ensure the pasta is thoroughly coated.
Serve the pasta immediately, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
980 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 387 mg | 17% | |
| Total Carbohydrate | 156.7 g | 57% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 50.4 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 686 mg | 53% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 5200 mg | 111% | |
*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.
