Whole Wheat Pasta
A hearty and healthy pasta dish featuring whole wheat penne tossed in a vibrant, chunky vegetable sauce. It's a simple, nutritious weeknight dinner that comes together in under 40 minutes and is packed with flavor and fiber.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Cook the Pasta
- b.Bring a large pot of water to a rolling boil. Add 1 teaspoon of salt.
- c.Add the whole wheat penne and cook according to package directions until al dente, typically 9-11 minutes.
- d.Just before draining, carefully reserve 1 cup of the starchy pasta water. Then, drain the pasta.
- 2
Step 2
- a.Sauté Vegetables
- b.While the pasta is cooking, heat the olive oil in a large skillet or Dutch oven over medium heat.
- c.Add the chopped onion and cook for 4-5 minutes, stirring occasionally, until softened and translucent.
- d.Add the chopped bell pepper and zucchini. Continue to cook for 6-7 minutes, until they are tender-crisp.
- e.Stir in the minced garlic and optional red pepper flakes. Cook for another minute until fragrant, being careful not to burn the garlic.
- 3
Step 3
- a.Simmer the Sauce
- b.Pour in the can of crushed tomatoes. Add the dried oregano, dried basil, remaining 1/2 teaspoon of salt, and black pepper.
- c.Stir well to combine. Bring the sauce to a gentle simmer.
- d.Reduce the heat to low, cover the skillet, and let the sauce simmer for at least 15 minutes to allow the flavors to meld and deepen.
- 4
Step 4
- a.Combine and Serve
- b.Add the drained pasta to the skillet with the sauce. Toss thoroughly to coat every piece of pasta.
- c.Add a splash (about 1/4 cup) of the reserved pasta water to the skillet. Stir continuously; the starch will help the sauce cling to the pasta and create a silkier texture. Add more water if needed to reach your desired consistency.
- d.Stir in the grated Parmesan cheese.
- e.Serve immediately, garnished with fresh basil and extra Parmesan cheese if desired.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip reserving the pasta water. It's the secret ingredient for a restaurant-quality sauce that isn't watery.
- 2Whole wheat pasta can become gummy if overcooked. Start checking for doneness 2 minutes before the package time suggests.
- 3For a richer flavor, deglaze the pan with a splash of red wine after cooking the garlic and before adding the tomatoes.
- 4Chop your vegetables to a similar size for even cooking.
- 5To make this dish vegan, simply omit the Parmesan cheese or use a plant-based alternative.
Adapt it for your goals.
Add Protein
Incorporate cooked chicken, Italian sausage, or a can of rinsed chickpeas into the sauce during the last 5 minutes of simmering for a protein boost.
Vegetable SwapVegetable Swap
Feel free to use other vegetables you have on hand. Sliced mushrooms, eggplant, or a handful of spinach stirred in at the end would all be delicious.
Creamy VersionCreamy Version
For a richer, creamier sauce, stir in 2-3 tablespoons of heavy cream or mascarpone cheese at the very end, just before serving.
Spicy Arrabbiata StyleSpicy Arrabbiata Style
Increase the red pepper flakes to 1/2 or 1 teaspoon, depending on your preference for heat.
Why this is on our healthy list.
Rich in Dietary Fiber
Whole wheat pasta and vegetables provide a significant amount of dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
Supports Heart Health
This dish is rich in heart-healthy ingredients. Olive oil provides monounsaturated fats, while the fiber from whole grains and vegetables can help lower cholesterol. The low saturated fat content makes it a good choice for cardiovascular wellness.
Packed with Vitamins and Antioxidants
The colorful array of vegetables like bell peppers, zucchini, and tomatoes delivers a powerful dose of vitamins A and C, as well as antioxidants like lycopene, which help protect your cells from damage.
Frequently asked questions
Yes, whole wheat pasta is a healthy choice. It is a great source of complex carbohydrates, dietary fiber, and essential nutrients like B vitamins and magnesium. The high fiber content aids in digestion and helps you feel full longer compared to refined white pasta.