Healthy & Special Diets > High-Fiber Recipes > High-Fiber Dinners > Whole Wheat Pasta with Vegetable Sauce

Hearty Whole Wheat Pasta Primavera

Enjoy a vibrant and satisfying meal with this high-fiber whole wheat pasta dish, packed with colorful vegetables and a light, flavorful sauce. Perfect for a healthy and delicious dinner.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 300 g Whole Wheat Pasta
  • 1 cup Broccoli florets
  • 1/2 cup Carrots, sliced
  • 1/2 cup Bell pepper (any color), diced
  • 1/2 cup Zucchini, diced
  • 1/2 cup Cherry tomatoes, halved
  • 2 cloves Garlic, minced
  • 2 tablespoons Olive oil
  • 1/2 cup Vegetable broth
  • 1/2 teaspoon Dried oregano
  • 1/2 teaspoon Dried basil
  • to taste Salt
  • to taste Black pepper
  • 2 tablespoons Grated Parmesan cheese (optional)

Cooking the Pasta

Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions, until al dente. Drain the pasta, reserving about 1/2 cup of the pasta water.

Sautéing the Vegetables

While the pasta is cooking, heat the olive oil in a large skillet or pot over medium heat. Add the minced garlic and cook for about 30 seconds, until fragrant. Add the broccoli, carrots, bell pepper, and zucchini to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.

Adding the Sauce

Pour in the vegetable broth and add the dried oregano and dried basil. Bring to a simmer and cook for about 5 minutes, allowing the sauce to thicken slightly. Stir in the halved cherry tomatoes and cook for another 2 minutes.

Combining Pasta and Sauce

Add the drained pasta to the skillet with the vegetable sauce. Toss well to combine. If the sauce is too thick, add a little of the reserved pasta water until it reaches your desired consistency. Season with salt and black pepper to taste.

Serving Suggestions

Serve the whole wheat pasta with vegetable sauce immediately. Garnish with grated Parmesan cheese (if using).

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal, Fiber: 4-6g, Protein: 4-6g, Carbohydrates: 20-25g, Fat: 3-5g. Note: These values are estimates and can vary based on specific ingredients used.

Other Important Considerations for Nutrition

Using whole wheat pasta significantly increases the fiber content compared to refined pasta. Adjust vegetable quantities based on your personal preferences and dietary needs. Consider adding other high-fiber vegetables like spinach or kale. Control sodium intake by using low-sodium vegetable broth and limiting added salt.

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FAQ

  • Can I use different vegetables?

    Yes, feel free to substitute with your favorite vegetables, such as mushrooms, asparagus, or peas.
  • Can I make this recipe gluten-free?

    Yes, simply substitute the whole wheat pasta with a gluten-free pasta alternative.
  • How long does this pasta keep in the refrigerator?

    Leftovers can be stored in the refrigerator for up to 3 days.