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Tomato Mash with Whole Wheat Pasta Recipe | CraftMyMeals | CraftMyMeals

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Tomato Mash with Whole Wheat Pasta

indianeasyvegan

vegetarian

dairy-free

nut-free

Tomato Mash with Whole Wheat Pasta

Popularity

3.0

Taste Score:8/10

A comforting bowl of whole wheat pasta tossed in a rustic, spiced tomato mash. This simple Indian-style fusion dish is hearty, flavorful, and comes together in under 30 minutes for a satisfying weeknight meal.

Prep10m

Cook20m

Servings4

Serving:1 cup

281 cal

Ingredients

For 4 servings

200 g whole wheat pasta (penne or fusilli work well)
4 pcs tomato (medium, finely chopped)
1 pcs onion (medium, finely chopped)
3 pcs garlic (cloves, minced)
1 inch ginger (grated)
2 tbsp vegetable oil
1 tsp cumin seeds
0.25 tsp turmeric powder
0.5 tsp red chili powder (adjust to your spice preference)
1 tsp coriander powder
0.5 tsp garam masala
1 tbsp salt (for pasta water)
2 tbsp coriander leaves (chopped, for garnish)

Nutrition per Serving

281

Calories

Protein

47g

Carbs

Instructions

1
Cook the whole wheat pasta
- Bring a large pot of water to a rolling boil.
- Add 1 tbsp of salt to the boiling water.
- Add the whole wheat pasta and cook according to package directions until al dente, usually about 8-10 minutes.
- Before draining, reserve about 1/2 cup of the pasta water. Drain the pasta and set aside.
2
Prepare the aromatic base
- Heat vegetable oil in a large pan or kadai over medium heat.
- Add the cumin seeds and let them splutter for about 30 seconds.
- Add the chopped onion and sauté for 3-4 minutes, until it becomes soft and translucent.
- Add the minced garlic and grated ginger. Sauté for another minute until the raw smell disappears.
3
Make the tomato mash

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15 min

102cal

8gprotein

About This Tomato Mash with Whole Wheat Pasta Recipe

This indian recipe takes 30 minutes to prepare and yields 4 servings. At 281.45 calories per serving with 9.2g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

Fat

Fiber7g

Sodium48mg

Potassium572mg

Phosphorus208mg

Know more about our calculations

Add the finely chopped tomatoes to the pan along with 1/2 tsp of salt.

Cook for 5-7 minutes, stirring occasionally and mashing the tomatoes with the back of your spoon, until they break down and the oil starts to separate from the mixture.

Add the turmeric powder, red chili powder, and coriander powder. Stir well and cook for 1 minute.

Add the garam masala and mix everything together.

Combine and serve

Add the cooked pasta to the tomato mash in the pan.
Toss everything together until the pasta is well-coated with the mash.
If the pasta seems too dry, add a splash of the reserved pasta water to create a light sauce.
Garnish with fresh chopped coriander leaves and serve hot.

Pro Tips

1Don't overcook the pasta. Cooking it al dente ensures it holds its shape when tossed with the hot mash.
2Reserving pasta water is key. The starchy water helps the sauce cling to the pasta and adds creaminess without any cream.
3For a richer flavor, you can use ripe, juicy tomatoes. The quality of tomatoes makes a big difference here.
4Feel free to add other vegetables like bell peppers, peas, or corn along with the onions for extra nutrition and texture.

Recipe Variations

vegan

Vegan

This recipe is already vegan. Just ensure your whole wheat pasta is egg-free.

gluten free

Gluten free

Substitute the whole wheat pasta with your favorite gluten-free pasta, such as one made from corn, rice, or lentils.

kid friendly

Kid friendly

Reduce or omit the red chili powder to make it less spicy. You can also add a teaspoon of sugar or ketchup to balance the tanginess of the tomatoes.

high protein

High protein

Add 1 cup of boiled chickpeas or crumbled paneer to the tomato mash along with the spices to boost the protein content.

Health Benefits

🌾

Rich in Fiber

Whole wheat pasta is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.

✨

Source of Lycopene

Tomatoes are packed with lycopene, a powerful antioxidant linked to reducing the risk of heart disease and certain cancers.

✨

Provides Complex Carbohydrates

The whole grains in the pasta offer complex carbohydrates, providing sustained energy release without the sharp spikes associated with refined flour.

Frequently Asked Questions

Is Tomato Mash with Whole Wheat Pasta healthy?

Yes, it can be a healthy meal. Whole wheat pasta provides complex carbohydrates and fiber. The tomato mash is rich in vitamins and antioxidants. Using a moderate amount of oil keeps it balanced.

How many calories are in this dish?

One serving of Tomato Mash with Whole Wheat Pasta contains approximately 270-300 calories, depending on the specific type of pasta and amount of oil used.

Can I make the tomato mash ahead of time?

Absolutely! The tomato mash can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. Simply reheat it and toss with freshly boiled pasta when you're ready to serve.

What can I serve with this pasta?

This dish pairs well with a simple side salad, roasted vegetables like eggplant or zucchini, or a side of garlic bread.