Whole-wheat tomato basil pasta
Indulge in a healthy and delicious Whole-Wheat Tomato Basil Pasta! This easy-to-make recipe features nutrient-rich whole-wheat pasta tossed with fresh tomatoes, fragrant dried basil, a hint of garlic, and a dash of salt, all lightly sautéed in heart-healthy olive oil. Perfect for a quick weeknight dinner or a wholesome lunch.
- 11 Mar 2024
- Cook time 12 min
- Prep time 10 min
- 2 Servings
- 6 Ingredients
Whole-wheat tomato basil pasta is a delicious and nutritious meal that brings together whole-grain pasta with fresh, aromatic ingredients. This dish is perfect for a quick weeknight dinner or a light lunch. It's simple to prepare and packed with the flavors of tomato, basil, and garlic.
Ingredients:
Instructions:
- Dice the tomato into small cubes.
- Mince the garlic clove finely.
- Bring a large pot of water to a boil.
- Add a dash of salt to the boiling water.
- Add the whole-wheat pasta to the pot and cook according to the package instructions, usually about 8-10 minutes, until al dente.
- Once cooked, drain the pasta, reserving a small cup of the pasta water, and set aside.
- While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the minced garlic to the skillet and sauté for about 1 minute until fragrant but not browned.
- Add the diced tomato to the skillet and cook for about 3-4 minutes, allowing it to soften and release its juices.
- Sprinkle in the dried basil and a dash of salt. Stir to combine.
- If the mixture looks too dry, add a tablespoon or two of the reserved pasta water to create a light sauce.
- Add the cooked pasta to the skillet with the tomato basil sauce.
- Toss everything together to ensure the pasta is well-coated with the sauce.
- Adjust seasoning to taste if needed.
- Serve the Whole-Wheat Tomato Basil Pasta hot.
- Optionally, you can garnish with a sprinkle of grated Parmesan cheese or a handful of fresh basil leaves for extra flavor.
Tips:
- Select ripe, juicy tomatoes.: Choosing fresh, ripe tomatoes will enhance the flavor and juiciness of the sauce.
- Don't overcook the pasta.: Cook the whole-wheat pasta until it's al dente, which means it should be firm to the bite. Overcooking may make the pasta mushy.
- Use extra virgin olive oil.: Extra virgin olive oil provides a richer flavor compared to regular olive oil.
- Chop the garlic finely.: Finely chopped garlic will infuse the dish with a more uniform and intense garlic flavor.
- Toss the pasta well.: Once you've combined the pasta with the tomato basil sauce, toss it thoroughly to ensure every strand is coated with the delicious sauce.
- Fresh basil enhancement.: If you have fresh basil on hand, use it instead of dried basil for even more vibrant flavor. Add it at the end of cooking to preserve its fresh taste.
Enjoy your homemade whole-wheat tomato basil pasta! This healthy and flavorful dish is sure to become a favorite in your meal rotation. Pair it with a side salad or some crusty bread for a complete meal. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 5g | 14% |
| Sugar 2.49g | 2% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.25g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 27ug | 3% |
| Choline 12mg | 2% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 3.95mg | 25% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.67mg | 4% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 2.77mg | 25% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 280mg | 8% |
| Selenium, Se 40ug | 75% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 1.69mg | 15% |
| Water | |
| Water 130g | - |
| * 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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