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.
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!
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 per serving
4 ServingsCalories 170kcal
Protein 8g
Carbohydrates 36g
Fiber 8g
Sugar 12g
Fat 9g
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