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.
- 19 Mar 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
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:
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 Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 8g | 21% |
| Sugar 12g | 12% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.24g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 200ug | 22% |
| Choline 33mg | 6% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 4.20mg | 26% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 63mg | 74% |
| Vitamin E 2.27mg | 15% |
| Vitamin K 190ug | 161% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.41mg | 0% |
| Iron, Fe 2.90mg | 26% |
| Magnesium, Mg 90mg | 20% |
| Phosphorus, P 180mg | 15% |
| Potassium, K 1080mg | 32% |
| Selenium, Se 20ug | 38% |
| Sodium, Na 1770mg | 118% |
| Zinc, Zn 1.62mg | 15% |
| Water | |
| Water 540g | - |
| * 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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