Whole Wheat Pasta with Vegetables
A vibrant and hearty pasta dish packed with fresh, colorful vegetables and tossed in a simple tomato-herb sauce. Made with whole wheat pasta for extra fiber, it's a wholesome and satisfying side that comes together in under 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the fresh tomato sauce
- b.Bring a small pot of water to a boil. Score a small 'X' on the bottom of each tomato.
- c.Carefully drop the tomatoes into the boiling water for 30-60 seconds, until the skin starts to peel.
- d.Remove with a slotted spoon and immediately transfer to an ice bath to stop the cooking.
- e.Once cool enough to handle, peel the skin, remove the core, and roughly chop the tomatoes.
- f.Puree the chopped tomatoes in a blender until smooth and set aside.
- 2
Step 2
- a.Cook the pasta
- b.Bring a large pot of water to a rolling boil.
- c.Add 0.5 tsp of salt, followed by the whole wheat pasta.
- d.Cook according to package directions until al dente, usually 8-10 minutes.
- e.Before draining, reserve about 0.5 cup of the starchy pasta water. Drain the pasta and set aside.
- 3
Step 3
- a.Sauté the vegetables
- b.While the pasta cooks, heat the olive oil in a large skillet or pan over medium heat.
- c.Add the chopped onion and cook until softened, about 3-4 minutes.
- d.Add the minced garlic and cook for another minute until fragrant.
- e.Add the bell pepper and broccoli florets. Sauté for 5-6 minutes until they are tender-crisp.
- f.Add the diced zucchini and cook for another 2-3 minutes until just tender.
- 4
Step 4
- a.Combine pasta and sauce
- b.Pour the pureed tomatoes into the skillet with the vegetables.
- c.Stir in the dried oregano, red pepper flakes (if using), 0.25 tsp salt, and black pepper.
- d.Bring the sauce to a simmer and cook for 2-3 minutes to let the flavors meld.
- e.Add the drained pasta to the skillet. Toss everything together to coat the pasta and vegetables evenly.
- f.If the sauce is too thick, add a splash of the reserved pasta water until it reaches your desired consistency.
- 5
Step 5
- a.Garnish and serve
- b.Stir in the fresh basil just before serving.
- c.Serve the pasta warm as a delicious side dish.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the pasta. Since it will be tossed in a warm sauce, cooking it al dente prevents it from becoming mushy.
- 2Cut your vegetables into similar-sized pieces for even cooking, ensuring they cook evenly and look appealing.
- 3The starchy pasta water is key to a silky sauce that clings to the pasta. Don't skip reserving it!
- 4Feel free to use any vegetables you have on hand, like mushrooms, carrots, or spinach, adjusting cooking times as needed.
- 5For a richer flavor, you can add a splash of balsamic vinegar to the sauce along with the tomatoes.
- 6To save time, you can use a high-quality canned tomato puree instead of blanching fresh tomatoes.
Adapt it for your goals.
Vegan
This dish is naturally vegan. Just ensure your brand of whole wheat pasta is egg-free.
gluten freeGluten free
Substitute the whole wheat pasta with your favorite gluten-free pasta, such as one made from corn, rice, or quinoa. Cook according to package directions.
high proteinHigh protein
Add 1 cup of cooked chickpeas or white beans along with the vegetables for a plant-based protein boost. You can also top with grilled tofu.
kid friendlyKid friendly
Use fun pasta shapes and cut the vegetables smaller. Omit the red pepper flakes to keep it mild.
Why this is on our healthy list.
Rich in Fiber
Whole wheat pasta is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Packed with Vitamins
The colorful array of vegetables like bell peppers, broccoli, and tomatoes provides a wide range of vitamins, including Vitamin C and A, which support immune function and vision.
Complex Carbohydrates
Unlike refined pasta, whole wheat pasta provides complex carbohydrates that release energy slowly, preventing blood sugar spikes and providing sustained energy.
Heart-Healthy Fats
The use of olive oil provides monounsaturated fats, which are known to be beneficial for heart health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, it's a very healthy dish. Whole wheat pasta provides complex carbohydrates and fiber, while the variety of vegetables offers essential vitamins and minerals. The use of olive oil adds healthy fats, and the sauce is made from fresh tomatoes, avoiding processed ingredients.