Vegan tomato, onion and garlic whole-wheat pasta

Whip up a delicious and healthy dinner with this Vegan Tomato, Onion, and Garlic Whole-Wheat Pasta recipe. Made with whole-wheat pasta, fresh cherry tomatoes, aromatic garlic and onions, and seasoned with basil, parsley, and a blend of spices, this hearty dish is both nutritious and bursting with flavor. Perfect for a quick weeknight meal or a cozy weekend dinner, this pasta is sure to satisfy your taste buds while keeping it wholesome and plant-based. Ready in under 30 minutes, it's an easy-to-make recipe that doesn’t compromise on taste.

  • 15 Mar 2025
  • Cook time 15 min
  • Prep time 10 min
  • 4 Servings
  • 11 Ingredients

Vegan tomato, onion and garlic whole-wheat pasta

If you're looking for a delicious and nutritious meal that's easy to prepare and completely plant-based, this Vegan Tomato, Onion, and Garlic Whole-Wheat Pasta is a perfect choice. This recipe combines the hearty flavor of whole-wheat pasta with the rich taste of cherry tomatoes, onions, and garlic, all elevated by a touch of basil and fresh parsley. It's ideal for those who want a quick and healthy meal without compromising on taste.

Ingredients:

8 oz whole-wheat pasta
230g
1 onion
110g
4 garlic cloves
12g
10 cups cherry tomatoes
1490g
1 tbsp salt
18g
1 tbsp black pepper
6g
1/4 tbsp red pepper (spice)
0.24g
2 tbsp olive oil
27g
2 cups water
470g
10 leafs basil
5g
10 tbsp fresh parsley
40g

Instructions:

1. Preparation:
- Begin by washing and halving the cherry tomatoes.
- Finely chop the onion.
- Mince the garlic.
- Chop the basil leaves and fresh parsley.
2. Cook the Pasta:
- In a large pot, bring 8 cups of water to a boil. Add 1 tbsp of the salt.
- Add the whole-wheat pasta to the boiling water. Cook according to the package instructions until al dente.
- Drain the pasta and set aside.
3. Prepare the Sauce:
- In a large skillet or sauté pan, heat the olive oil over medium heat.
- Add the chopped onion and cook until it becomes translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
4. Cook the Tomatoes:
- Add the halved cherry tomatoes to the skillet.
- Stir in the black pepper and red pepper flakes.
- Add the 2 cups of water.
- Increase the heat to medium-high and bring the mixture to a simmer.
- Reduce the heat to medium-low and let it simmer for about 15-20 minutes, stirring occasionally until the tomatoes break down and form a sauce.
5. Combine Pasta and Sauce:
- Add the cooked pasta to the skillet with the tomato sauce.
- Toss everything together to ensure the pasta is well coated with the sauce.
- Allow the mixture to cook together for an additional 5 minutes, letting the flavors meld.
6. Final Touches:
- Stir in the chopped basil leaves and fresh parsley.
- Taste and adjust the seasoning with additional salt and black pepper if needed.
7. Serve:
- Transfer the pasta to serving bowls.
- Garnish with a few extra basil leaves or parsley if desired.
- Enjoy your vegan tomato, onion, and garlic whole-wheat pasta!

Tips:

- Use ripe cherry tomatoes for the best flavor and sweetness.

- Chop the onions and garlic finely to ensure they blend well with the sauce.

- If you prefer a spicier dish, increase the amount of red pepper flakes according to your taste.

- To make the dish oil-free, you can sauté the onions and garlic in vegetable broth instead of olive oil.

- Reserve a bit of the pasta water to adjust the consistency of the sauce if needed.

- Fresh herbs make a big difference; try not to substitute dried herbs if possible.

- Mix the pasta with the sauce immediately after cooking to allow the flavors to meld together.

This Vegan Tomato, Onion, and Garlic Whole-Wheat Pasta is not only easy to prepare but also packed with flavor and nutrients. The combination of fresh ingredients and whole grains makes it a satisfying and wholesome meal. Whether you're vegan or just looking for a healthy and delicious recipe, this pasta dish is sure to become a favorite in your kitchen.

Nutrition Facts
Serving Size600 grams
Energy
Calories 170kcal9%
Protein
Protein 8g5%
Carbohydrates
Carbohydrates 36g10%
Fiber 8g21%
Sugar 12g12%
Fat
Fat 9g10%
Saturated 1.24g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 200ug22%
Choline 33mg6%
Vitamin B1 0.26mg21%
Vitamin B2 0.15mg12%
Vitamin B3 4.20mg26%
Vitamin B6 0.44mg26%
Vitamin B9 90ug22%
Vitamin B12 0.00ug0%
Vitamin C 63mg74%
Vitamin E 2.27mg15%
Vitamin K 190ug161%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.41mg46%
Iron, Fe 2.90mg26%
Magnesium, Mg 90mg20%
Phosphorus, P 180mg15%
Potassium, K 1080mg32%
Selenium, Se 20ug38%
Sodium, Na 1770mg118%
Zinc, Zn 1.62mg15%
Water
Water 540g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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