Vegetable shells are one of the quick solutions I turn to every time I don't feel like meat or want something light. The small pasta absorbs the sauce well, while the vegetables add texture and a bit of sweetness. It's a recipe suitable for fasting periods, but not only then; it can be made with readily available ingredients and doesn't require any special skills. It doesn't take much time in the kitchen.
Quick info
Total time: about 30 minutes
Preparation time: 10-15 minutes
Cooking time: 15-20 minutes
Servings: 2-3
Difficulty: easy
Recipe type: fasting, quick lunch/dinner
Ingredients
200 g small shell pasta (or any small pasta, but shells hold the sauce well)
1 carrot
1 onion
1/2 red bell pepper
4 champignon mushrooms
1/2 cup tomato puree (or tomato juice, if needed)
3 tablespoons olive oil
Optional:
1 garlic clove
Fresh or dried basil, to taste
Preparation method
1. Wash and peel the vegetables. Cut the onion into julienne strips. Grate the carrot. Slice the bell pepper and mushrooms.
2. Cook the pasta in salted water according to the time indicated on the package (usually 7 minutes for shells). Drain them when they are done, not too early and not too late, for the right texture. Keep them warm.
3. In a large pan, heat the olive oil. For the garlic option, crush the clove and leave it in the hot oil for 2 minutes, then remove it. If not, start directly with the onion.
4. Add the onion to sauté, stirring periodically. Once softened, add the carrot and bell pepper. Pour in a quarter cup of water, just enough to help soften. Let the vegetables cook for a few minutes until the flavors meld.
5. Add the sliced mushrooms and keep on low heat until all the water evaporates. It's important not to rush this step; the vegetables should remain slightly firm, not mushy.
6. Pour half a cup of tomato puree over the vegetables, season with salt and pepper. If desired, add basil. Let it simmer on low heat until the puree starts to reduce, not completely, just enough to thicken the sauce slightly.
7. When the vegetable sauce is ready, turn off the heat. Mix the cooked shells with the vegetables and serve while warm.
Why I make this recipe often
It's a quick option when I have leftover vegetables and don't want to complicate the meal. The small pasta cooks quickly and goes well with any vegetables I have on hand. It doesn't require constant supervision and easily adapts to taste or whatever you find in the fridge.
Tips and variations
Tips
Cut the vegetables as evenly as possible for even cooking.
If you add garlic at the beginning, don't let it burn.
Don't overcook the pasta, or it will become sticky.
Don't let the sauce reduce completely; the pasta absorbs some of the liquid.
Substitutions
You can use any type of small pasta, even penne or fusilli, if you don't have shells.
If you don't have tomato puree, tomato juice or passata works too.
The bell pepper can be replaced with kapia or even sliced zucchini.
Olive oil can be substituted with another vegetable oil, but you'll lose some flavor.
Variations
For extra flavor, you can add a teaspoon of dried basil with the tomato puree.
Champignon mushrooms can be replaced with other types of mushrooms if you have them.
If you’re not fasting, you can sprinkle some grated cheese over the pasta immediately after mixing it with the vegetables.
You can also add other thinly sliced vegetables: zucchini, eggplant, parsnip.
Serving ideas
The dish is good while warm, but also works at room temperature.
A simple green salad with lemon, olive oil, and a bit of garlic complements the plate well.
You can sprinkle some fresh parsley or basil on top for an extra touch of freshness.
Frequently asked questions
1. Can I use another type of pasta?
Yes, any small pasta holds the sauce well. Shells, penne, or even fusilli are suitable.
2. What if I don’t have tomato puree?
You can use tomato juice, passata, or even fresh tomatoes grated, if in season.
3. Can I omit the garlic?
Yes, it’s not mandatory. It adds a bit of flavor to the oil but doesn’t radically change the final taste.
4. Can I use frozen vegetables?
Yes, just thaw them beforehand and gently squeeze them if they have a lot of water.
5. How much can I make in advance?
Pasta doesn’t keep great for long, but you can prepare the vegetables a few hours in advance and reheat them gently, then add the cooked pasta on the spot.
Nutritional values
The values are approximate, for one serving (out of three):
Calories: about 250-300 kcal
Protein: 7-8 g
Fat: 7-8 g
Carbohydrates: 45-50 g
These values depend on how much oil you use, how dense the pasta is, and what vegetables you add. It’s a balanced meal for a fasting recipe, with protein mainly coming from mushrooms and pasta.
Storage and reheating
Pasta with vegetables can be stored for one day in the refrigerator, in a closed container. However, pasta tends to absorb liquid and becomes softer when reheated. If there are leftovers, heat gently with a tablespoon of water or extra puree, just enough to make it creamy again. I don’t recommend keeping it for more than 24 hours, as the texture quickly deteriorates.
Quick info
Total time: about 30 minutes
Preparation time: 10-15 minutes
Cooking time: 15-20 minutes
Servings: 2-3
Difficulty: easy
Recipe type: fasting, quick lunch/dinner
Ingredients
200 g small shell pasta (or any small pasta, but shells hold the sauce well)
1 carrot
1 onion
1/2 red bell pepper
4 champignon mushrooms
1/2 cup tomato puree (or tomato juice, if needed)
3 tablespoons olive oil
Optional:
1 garlic clove
Fresh or dried basil, to taste
Preparation method
1. Wash and peel the vegetables. Cut the onion into julienne strips. Grate the carrot. Slice the bell pepper and mushrooms.
2. Cook the pasta in salted water according to the time indicated on the package (usually 7 minutes for shells). Drain them when they are done, not too early and not too late, for the right texture. Keep them warm.
3. In a large pan, heat the olive oil. For the garlic option, crush the clove and leave it in the hot oil for 2 minutes, then remove it. If not, start directly with the onion.
4. Add the onion to sauté, stirring periodically. Once softened, add the carrot and bell pepper. Pour in a quarter cup of water, just enough to help soften. Let the vegetables cook for a few minutes until the flavors meld.
5. Add the sliced mushrooms and keep on low heat until all the water evaporates. It's important not to rush this step; the vegetables should remain slightly firm, not mushy.
6. Pour half a cup of tomato puree over the vegetables, season with salt and pepper. If desired, add basil. Let it simmer on low heat until the puree starts to reduce, not completely, just enough to thicken the sauce slightly.
7. When the vegetable sauce is ready, turn off the heat. Mix the cooked shells with the vegetables and serve while warm.
Why I make this recipe often
It's a quick option when I have leftover vegetables and don't want to complicate the meal. The small pasta cooks quickly and goes well with any vegetables I have on hand. It doesn't require constant supervision and easily adapts to taste or whatever you find in the fridge.
Tips and variations
Tips
Cut the vegetables as evenly as possible for even cooking.
If you add garlic at the beginning, don't let it burn.
Don't overcook the pasta, or it will become sticky.
Don't let the sauce reduce completely; the pasta absorbs some of the liquid.
Substitutions
You can use any type of small pasta, even penne or fusilli, if you don't have shells.
If you don't have tomato puree, tomato juice or passata works too.
The bell pepper can be replaced with kapia or even sliced zucchini.
Olive oil can be substituted with another vegetable oil, but you'll lose some flavor.
Variations
For extra flavor, you can add a teaspoon of dried basil with the tomato puree.
Champignon mushrooms can be replaced with other types of mushrooms if you have them.
If you’re not fasting, you can sprinkle some grated cheese over the pasta immediately after mixing it with the vegetables.
You can also add other thinly sliced vegetables: zucchini, eggplant, parsnip.
Serving ideas
The dish is good while warm, but also works at room temperature.
A simple green salad with lemon, olive oil, and a bit of garlic complements the plate well.
You can sprinkle some fresh parsley or basil on top for an extra touch of freshness.
Frequently asked questions
1. Can I use another type of pasta?
Yes, any small pasta holds the sauce well. Shells, penne, or even fusilli are suitable.
2. What if I don’t have tomato puree?
You can use tomato juice, passata, or even fresh tomatoes grated, if in season.
3. Can I omit the garlic?
Yes, it’s not mandatory. It adds a bit of flavor to the oil but doesn’t radically change the final taste.
4. Can I use frozen vegetables?
Yes, just thaw them beforehand and gently squeeze them if they have a lot of water.
5. How much can I make in advance?
Pasta doesn’t keep great for long, but you can prepare the vegetables a few hours in advance and reheat them gently, then add the cooked pasta on the spot.
Nutritional values
The values are approximate, for one serving (out of three):
Calories: about 250-300 kcal
Protein: 7-8 g
Fat: 7-8 g
Carbohydrates: 45-50 g
These values depend on how much oil you use, how dense the pasta is, and what vegetables you add. It’s a balanced meal for a fasting recipe, with protein mainly coming from mushrooms and pasta.
Storage and reheating
Pasta with vegetables can be stored for one day in the refrigerator, in a closed container. However, pasta tends to absorb liquid and becomes softer when reheated. If there are leftovers, heat gently with a tablespoon of water or extra puree, just enough to make it creamy again. I don’t recommend keeping it for more than 24 hours, as the texture quickly deteriorates.