Healthy Sauce Pasta Recipe for a Balanced Diet

Pasta is a beloved dish that can be both comforting and nourishing when prepared with healthy ingredients. By making the sauce from scratch and using whole grain pasta, you can enjoy this delicious meal without worrying about excess calories or unhealthy fats. This healthy sauce pasta recipe is rich in flavors, packed with vegetables, and perfect for anyone looking to maintain a balanced diet.

Ingredients:

• 2 cups whole grain pasta (penne, fusilli, or spaghetti)
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup spinach leaves
• 1 cup tomato puree
• 1 teaspoon dried oregano
• 1/2 teaspoon chili flakes
• Salt and pepper to taste
• Fresh basil leaves for garnish
• Grated parmesan cheese (optional)

Instructions:

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole grain pasta and cook according to the package instructions until al dente. Drain and set aside.

2. Prepare the Sauce: In a large skillet, heat olive oil over medium heat. Add minced garlic and chopped onion, sautéing until the onion becomes translucent.

3. Add Vegetables: Add cherry tomatoes, red bell pepper, and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender.

4. Mix in Spinach and Tomato Puree: Add spinach leaves and cook until wilted. Then, pour in the tomato puree and stir well. Season with oregano, chili flakes, salt, and pepper. Let the sauce simmer for 10 minutes, allowing the flavors to blend.

5. Combine Pasta and Sauce: Add the cooked pasta to the skillet and toss to coat it evenly with the sauce. Cook for an additional 2 minutes, ensuring the pasta is well-mixed with the sauce.

6. Serve and Garnish: Serve the pasta hot, garnished with fresh basil leaves and a sprinkle of grated parmesan cheese, if desired.

Conclusion

This healthy sauce pasta recipe offers a perfect balance of flavors and nutrients, making it an excellent choice for a wholesome meal. However, every individual's dietary requirements are unique, especially for those with specific health conditions. It's important to consult a dietician before incorporating any new recipe into your diet. For more personalized advice, especially if you or a loved one is dealing with cancer, you can contact Dietician Natasha Mohan, who can provide a customized Indian diet chart for cancer patients to support their nutritional needs.