Vegan tomato, onion and garlic whole-wheat pasta
This Vegan Tomato, Onion, and Garlic Whole-Wheat Pasta features hearty whole-wheat pasta tossed with rich cherry tomatoes, onions, and garlic, enhanced by basil and parsley. It's a quick, nutritious meal perfect for any day.
Cook time 15 min
Prep time 10 min
Ingredients:
8 oz whole-wheat pasta1 onion
4 garlic cloves
10 cups cherry tomatoes
1 tbsp salt
1 tbsp black pepper
1/4 tbsp red pepper (spice)
2 tbsp olive oil
2 cups water
10 leafs basil
10 tbsp fresh parsley
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.
Instructions:
- Begin by washing and halving the cherry tomatoes.
- Finely chop the onion.
- Mince the garlic.
- Chop the basil leaves and fresh parsley.
- 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.
- 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.
- 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.
- 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.
- Stir in the chopped basil leaves and fresh parsley.
- Taste and adjust the seasoning with additional salt and black pepper if needed.
- 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!
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.
Vegan tomato, onion and garlic whole-wheat pasta FAQ:
Cook the whole-wheat pasta according to the package instructions until al dente, which typically takes around 8-12 minutes.
Yes, store any leftovers in an airtight container in the refrigerator for up to 3-5 days. Reheat thoroughly before serving.
You can substitute cherry tomatoes with diced regular tomatoes or canned diced tomatoes. Adjust the cooking time accordingly if using canned, as they may cook down faster.
The sauce is done when the cherry tomatoes have broken down and created a cohesive sauce, which takes about 15-20 minutes of simmering.
A large skillet or sauté pan is ideal for preparing this pasta, as it allows enough space to combine the sauce and pasta easily.
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.
Nutrition per serving
4 ServingsCalories 170kcal
Protein 8g
Carbohydrates 36g
Fiber 8g
Sugar 12g
Fat 9g
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