Healthy Veggie Pasta | Recipe by Carol Gracie
Learn how to make a nutritious Quinoa Fusilli Pasta with Mix Veggies and a homemade Sweet Tomato Sauce.
This is a very fulfilling meal, perfect for lunch or dinner. It is still low calorie and low fat in case you are worried about not gaining a few extra pounds and in keeping your heart healthy. It contains all natural ingredients, including the sauce. And because it is homemade does not carry any preservatives. Everything is fresh!
In this recipe, you can still use regular whole grain pasta. However, we made an option for gluten free Quinoa pasta because it is nutrient-rich and is an impressive plant-based source of protein.
Quinoa is packed with many vitamins and minerals including:
- Heart-healthy monounsaturated fat (oleic acid), and omega-3 fatty acid (a-linolenic acid)
- Antioxidant phytonutrients called flavonoids
- Essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper, selenium
- Vitamins: B1, B2, B3, B6, B9, E,
- Soluble and insoluble fiber
Ingredients:
1lb Quinoa Gluten Free Fusilli Pasta
1lb Mix Veggies:
Sliced Carrots
Broccolis Florets
Red Peppers Strips
Onions Strips
Sliced Mushrooms
Sugar Snap Peas
Baby Cut Cob Corn
Sliced Water Chestnuts
1tbls. Olive Oil
Sea Salt
Preparation:
In a large pot, bring water to boil, adding olive oil and sea salt, if desired. Add pasta and mixed veggies. Cook uncovered, stirring occasionally, for about 10 minutes or until al dente. Do not overcook. Remove pasta with veggies from heat and drain thoroughly. Then, mix it in the tomato sauce and serve. 4-5 servings.
Sweet Tomato Sauce
Ingredients:
2 (14.5 ounce) sweet petite-diced tomatoes
1 (28 ounce) sweet crushed tomatoes
1 onion, finely diced
3 tablespoons dried basil, or to taste
2 cloves garlic, pressed
Preparation:
Combine diced tomatoes, crushed tomatoes, onion, basil, and garlic in a saucepan; bring to a boil. Reduce heat and simmer until slightly reduced, 30 minutes.
Be healthy and enjoy!
consulting by nutritionist Fernanda Mello
