I’ve got a yummy recipe in store for you today! This whole wheat pasta recipe is packed full of fibre which means you can eat less and be completely satisfied.
Last week I had a ton of fresh produce to use up. I started brainstorming for a supper idea and thought about pasta. I love pasta, it is definitely one of my favourite foods. When I eat out, I am always looking for the pasta section of a menu.
I’m not a huge tomato sauce fan. I have it here and there but given the choice I always go for cream sauces. Sadly for me, the cream sauces are always the higher calorie/higher fat option. When I go out to eat, I’ll treat myself to a full fat cream sauce but at home, I needed to come up with a modified version.
For vegetables, I decided to put a bit of everything I had on hand in but of course you could customize to your taste. I loved seeing the vegetables as I cut them up. It was so colourful.
Over the weekend, I had also cooked up a bunch of dry beans to freeze so I figured this was the perfect chance to use some up. Canned beans would work fine as well, just give them a good rinse to reduce the salt. You could add meat like chicken or sausage to this meal but as it stands, it’s a wonderful vegetarian dish.
- 1 Cup low fat milk
- 1/2 Cup vegetable or chicken broth
- 1 Tbsp olive oil
- 2-4 Tbsp flour
- 4 cloves garlic
- 1/4 Cup fresh grated parmesan
- Salt & Pepper to taste
- Pinch red pepper flakes
- 2 Cups dry whole wheat rotini
- 1/2 small zucchini, chopped
- 1/2 bell pepper, chopped
- 1 roma tomato, chopped
- 1 carrot, grated
- 1 Cup spinach, torn
- 5 fresh basil leaves
- 1 Cup white beans
- Bring pot of water to a boil, add pasta and cook until tender (about 10 minutes)
- Heat frying pan to medium heat
- Add 0.5 Tbsp olive oil
- Add carrots, zucchini & peppers and cook until tender (approximately 5 minutes)
- Remove from heat and set aside
- Heat a separate frying pan on medium heat. Once hot, add oil & garlic and stir
- Add milk & broth, whisk well
- Slowly add flour, 1 Tbsp at a time until thickened to desired consistency
- Add parmesan cheese, salt, pepper & chill flakes
- Reduce heat to a simmer. Add spinach, tomatoes, white beans, sautéed vegetables, basil and allow to simmer for 5 minutes
- Drain pasta & toss with pasta sauce
- Optional: top with parmesan cheese & additional fresh basil
Do you prefer tomato or cream sauces?