Mediterranean Vegetable Pasta

Juicy courgettes, peppers and onions in a red wine, tomato and garlic sauce piled on a bed of wholewheat pasta and topped with a few shavings of fresh parmesean.

Profile:

10 mins prep + 10 mins cook = 20 mins total; 2 servings @ 380 cals or 4.5 Weightwatchers points per serving.

Ingredients:

  • 2 courgettes (slices)
  • 1 yellow pepper (pieces)
  • 1 red onion (wedges)
  • 2 garlic cloves (crushed)
  • 400g of tomatoes (chopped)
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra virgin olive oil
  • 1 tsp Worcester sauce
  • 50 ml vegetable stock
  • 50 ml red wine
  • 1 tbsp flat leaf parsley (chopped)
  • 1 tbsp flat leaf parsley (torn)
  • Sea salt
  • Black pepper
  • Parmesean (shavings)
  • 200g dried wholewheat pasta (your favourite)

Directions:

  1. Heat a little of the vegetable stock in a large pan, add the garlic and fry gently for 1 minute to release the flavour. Then add the courgettes, turn up the heat and fry for another couple of minutes on their own before adding the pepper and onion.
  2. Meanwhile, add the pasta to a saucepan of boiling water with a pinch of salt, bring back to a simmer and cook for about 12ish minutes until “al dente”.
  3. When the vegetables have softened and starting to colour (after 5 minutes or so), add the tomatoes, stock, wine, chopped parsley, worcester sauce, balsamic vinegar and a pinch of salt and simmer for 10 minutes stirring occasionally. Check the taste and adjust accordingly.
  4. When your pasta is ready, drain well and stir into the vegetable sauce along with the olive oil. Divide into 2 servings and top with the shaved parmesean and torn flat leaf parsley.

Alternative Options:

Make double the recipe to enjoy the next day for lunch, or freeze for your own healthy ready meal whenever you need it. Mix it up by skipping the pasta and serving the vegetable sauce with a meat-free chicken style escalope; jacket potato or hunk of bread. Keep it vegan by using vegan cheese or omitting it altogether.

Foodwitch Factoid:

Nutritionists report that heating food can reduce the nutritional value of food so frying the vegetables gently in stock helps to maximise the benefits. Similarily adding the olive oil at the end provides all the omega-3 & 6 benefits as well as all the flavour.

Nutritional Analysis Per Serving:

  • Calories 380.5
  • Total Fat 9.0 g
  • Saturated Fat 1.6 g
  • Polyunsaturated Fat 1.1 g
  • Monounsaturated Fat 5.4 g
  • Cholesterol 2.0 mg
  • Sodium 1,237.1 mg
  • Potassium 1,104.1 mg
  • Total Carbohydrate 64.4 g
  • Dietary Fiber 12.2 g
  • Sugars 3.1 g
  • Protein 12.7 g
  • Vitamin A 58.7 %
  • Vitamin B-12 0.6 %
  • Vitamin B-6 32.1 %
  • Nutritional analysis courtesy of Sparkpeople.com