Low Sodium Pasta with Mushrooms and Vegetables
Elevate your weeknight dinners with this vibrant and heart-healthy Low Sodium Pasta with Mushrooms and Vegetables, a flavorful dish that’s perfect for anyone seeking a nutritious, low-salt meal packed with fresh ingredients. Whole grain pasta serves as the wholesome base for a medley of sautéed cremini mushrooms, crisp red bell peppers, tender zucchini, and juicy cherry tomatoes, all tossed in aromatic garlic and zesty lemon juice. This recipe showcases a balance of earthiness and brightness while keeping the sodium content in check, thanks to a seasoning of black pepper and a sprinkle of red pepper flakes for a touch of heat. With just 40 minutes from prep to plate, this easy-to-make pasta is finished with fragrant fresh basil for a burst of herbal flavor, making it a satisfying option for health-conscious foodies. Perfect for vegetarians, this dish is sure to impress while supporting your wellness goals!
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Recipe Information
Ingredients
- 12 ounces Whole grain pasta
- 3 tablespoons Olive oil
- 3 units Garlic cloves, minced
- 8 ounces Cremini mushrooms, sliced
- 1 unit Red bell pepper, julienned
- 1 unit Zucchini, diced
- 1.5 cups Cherry tomatoes, halved
- 2 tablespoons Lemon juice
- 1 quarter cup Fresh basil leaves, chopped
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes
Instructions
Bring a large pot of water to a boil. Cook the whole grain pasta according to package instructions until al dente, then drain and set aside.
While the pasta is cooking, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the minced garlic to the skillet and sauté for about 1 minute until fragrant, being careful not to let it burn.
Add the sliced mushrooms to the skillet and cook for about 5 minutes, or until they release their moisture and begin to brown.
Add the red bell pepper and zucchini to the skillet. Cook for another 5 minutes, stirring occasionally, until the vegetables are tender but still vibrant.
Stir in the cherry tomatoes and cook for an additional 3 minutes, until they begin to soften.
Pour in the lemon juice and add the cooked pasta to the skillet. Toss everything together until well combined.
Drizzle with the remaining 1 tablespoon of olive oil, then add the chopped fresh basil and black pepper. Toss again to distribute the flavors.
Sprinkle with red pepper flakes for a slight kick, adjusting the amount to taste.
Serve the pasta warm, garnished with extra basil leaves if desired.
Nutrition Facts
Calories |
1020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 62 mg | 3% | |
| Total Carbohydrate | 128.5 g | 47% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 21.8 g | ||
| Protein | 35.7 g | 71% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 368 mg | 28% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 2938 mg | 63% | |
*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.
