Whole-wheat pasta with tomato, basil and olive oil
Delight in a healthy and flavorful whole-wheat pasta dish with fresh tomatoes, fragrant basil, and rich olive oil. Quick, easy, and perfect for a nutritious weeknight dinner!
- 05 Jun 2024
- Cook time 10 min
- Prep time 15 min
- 8 Servings
- 7 Ingredients
This wholesome whole-wheat pasta dish with fresh tomatoes, basil, and olive oil is not only nutritious but also bursting with vibrant flavors. It's a perfect meal for those who crave a healthy and delicious dinner option, while also being quick and easy to prepare.
Ingredients:
Instructions:
- Fill a large pot with water and add a pinch of salt.
- Bring the water to a rolling boil.
- Add the whole-wheat pasta to the boiling water. Cook according to the package instructions, usually about 7-10 minutes, until the pasta is al dente.
- Drain the pasta and set aside.
- While the pasta is cooking, wash the tomatoes thoroughly.
- Dice the tomatoes into small pieces.
- Peel and finely mince the garlic cloves.
- In a large skillet or frying pan, heat 1/2 cup of olive oil over medium heat.
- Add the minced garlic to the pan and sauté for 1-2 minutes until it becomes fragrant. Be careful not to burn the garlic.
- Add the diced tomatoes to the pan. Cook for about 5 minutes, stirring occasionally, until the tomatoes soften and their juices are released.
- Reduce the heat to low. Add the cooked pasta to the skillet with the tomato mixture.
- Toss the pasta in the skillet to ensure it is evenly coated with the tomato and garlic mixture.
- Wash the basil leaves and pat them dry.
- Tear the basil leaves into smaller pieces and add them to the skillet.
- Add a dash of salt and a dash of black pepper. Toss everything together until well combined.
- Remove the skillet from heat.
- Serve the pasta immediately, either on individual plates or in a large serving bowl.
Tips:
- Use ripe, juicy tomatoes for the best flavor. If tomatoes are out of season, consider using cherry tomatoes or even canned tomatoes as an alternative.
- Fresh basil is key to this recipe. If you're unable to find fresh basil, you can use dried basil, but reduce the amount to 1 tablespoon.
- Cook the pasta al dente according to the package instructions to keep it firm and prevent it from becoming mushy.
- Reserve a cup of pasta cooking water before draining. If the pasta mixture seems too dry, use the reserved water to achieve the desired consistency.
- Make sure to finely chop or press the garlic cloves to evenly distribute their flavor throughout the dish.
This whole-wheat pasta with tomato, basil, and olive oil is a delightful and healthy meal that's sure to impress. It's simple yet packed with flavor, providing a nutritious option that's also incredibly satisfying. Enjoy this dish as a light lunch or a hearty dinner, perfectly paired with a side salad or some freshly baked bread.
| Nutrition Facts | |
|---|---|
| Serving Size | 90 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 3.63g | 2% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 2.44g | 6% |
| Sugar 0.84g | 1% |
| Fat | |
| Fat 15g | 17% |
| Saturated 2.03g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 10ug | 1% |
| Choline 5mg | 1% |
| Vitamin B1 0.10mg | 8% |
| Vitamin B2 0.06mg | 5% |
| Vitamin B3 1.88mg | 12% |
| Vitamin B6 0.08mg | 5% |
| Vitamin B9 16ug | 4% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 2.47mg | 3% |
| Vitamin E 0.23mg | 2% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 13mg | 1% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 1.08mg | 10% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 100mg | 3% |
| Selenium, Se 20ug | 38% |
| Sodium, Na 22mg | 2% |
| Zinc, Zn 0.81mg | 7% |
| Water | |
| Water 50g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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