Whole grain pasta with vegetables and Mexican sauce

Whole wheat pasta with vegetables and Mexican sauce

Discover a delicious and healthy recipe that combines the flavors of vibrant vegetables with whole wheat pasta. This vegetable pasta with Mexican sauce recipe is perfect for a quick lunch or a comforting dinner. It's simple, colorful, and ideal for foodies who appreciate a balanced diet. Plus, it takes no longer than 30 minutes to prepare!

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 4

Necessary ingredients:

- 250-300 g whole wheat pasta (spaghetti, penne, or fusilli)
- 1/2 zucchini or 1 small zucchini
- 2 ripe tomatoes
- 2 bell peppers (red or yellow)
- 1 onion
- 4-5 cloves of garlic
- 5 teaspoons Mexican sauce (or to taste)
- 100 g sweet corn (canned or frozen)
- Salt and pepper, to taste
- Fresh basil, finely chopped
- Olive oil

The story behind the recipe:

This whole wheat pasta with vegetables and Mexican sauce recipe has its roots in the tradition of combining fresh and flavorful ingredients to create quick and nutritious meals. The combination of pasta with vegetables is popular in many cultures, and the Mexican sauce adds a touch of intensity and flavor. Whether you want to impress your friends or treat your family, this recipe is sure to be a hit!

Step by step:

1. Preparing the ingredients: Start by washing all the vegetables well. Peel the onion and garlic. Cut the onion into small cubes, and the bell peppers and zucchini into thin slices. The tomatoes should be peeled; you can blanch them for a few minutes in hot water to remove the skin more easily.

2. Sautéing the vegetables: In a large skillet, add 2-3 tablespoons of olive oil and heat it over medium heat. Add the onion and sauté for 2-3 minutes until it becomes translucent. Then, add the bell peppers and zucchini. Cook the vegetables for 5 minutes, stirring occasionally.

3. Adding the tomatoes and garlic: Add the diced tomatoes and minced garlic. Let the mixture cook for 3-5 minutes, until the tomatoes release their juice and a sauce forms.

4. Seasoning: Add the Mexican sauce, corn, chopped fresh basil, salt, and pepper. Mix all the ingredients well and let it cook for another 5-8 minutes, stirring gently, to allow the flavors to blend.

5. Boiling the pasta: Meanwhile, boil the whole wheat pasta according to the package instructions. Make sure to cook them al dente for a pleasant texture. Once ready, drain them and quickly rinse under cold water to stop the cooking process.

6. Finalizing the dish: Add the drained pasta to the skillet, over the vegetable sauce. Mix well to combine the pasta with the sauce and vegetables. Let it cook for another 1-2 minutes to heat evenly.

7. Serving: Serve the pasta hot, garnished with chopped fresh basil. You can also add grated Parmesan cheese on top for extra flavor.

Practical tips:

- Choose whole wheat pasta: They are rich in fiber and nutrients, and their texture pairs perfectly with vegetables.
- Mexican sauce: You can adjust the amount of sauce based on your taste preferences. If you prefer a spicier sauce, you can add a bit of chili pepper.
- Vegetables: You can vary the vegetables according to the season or your preferences. Zucchini, eggplant, carrots, or mushrooms are all excellent options.
- Serving: This pasta is also delicious cold, so you can turn it into a perfect pasta salad for a picnic.

Frequently asked questions:

1. Can I use gluten-free pasta?
Yes, you can use rice flour pasta or other gluten-free alternatives.

2. How can I make the recipe spicier?
Add a bit of hot pepper sauce or chili flakes to the vegetable sauce for an extra kick.

3. What other toppings can I add?
You can add black olives or feta cheese for additional flavor.

Nutritional benefits:

This recipe is rich in fiber due to the whole wheat pasta and vegetables. Tomatoes are an excellent source of antioxidants, while corn adds sweetness and texture. Basil is known for its anti-inflammatory properties and immune-boosting effects.

This whole wheat pasta with vegetables and Mexican sauce recipe is not only delicious but also a healthy choice for any meal. Enjoy your meal!