Zucchini and Carrot Pasta: A Light and Flavorful Italian-Inspired Dish
Are you craving a dish that’s light, healthy, and bursting with fresh vegetables? This Zucchini and Carrot Pasta is the perfect solution. It’s a delightful combination of al dente spirali pasta, sautéed zucchini and carrots, and a tangy homemade tomato sauce, all seasoned with aromatic herbs and a hint of spice. Whether you’re enjoying it as a quick dinner or serving it for a gathering, this vegetarian dish is sure to impress with its vibrant colors and delicious flavors.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Spirali pasta (boiled) | 2 cups |
| Onion (cut into strips) | 1 |
| Tomatoes (cut into strips) | 6 |
| Green zucchini (cut into strips) | 1 |
| Carrot (Gajjar) (cut into strips) | 2 |
| Green chilies | 3 |
| Dried oregano | 1/2 teaspoon |
| Dried basil leaves | 1/2 teaspoon |
| Black pepper powder | To taste |
| Salt | To taste |
| Extra virgin olive oil | As required |
| Sugar | 1/2 teaspoon |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | Approx. 350 |
| Protein | 9g |
| Carbohydrates | 45g |
| Fiber | 7g |
| Fat | 12g |
| Saturated Fat | 2g |
| Sodium | 450mg |
| Sugars | 5g |
| Vitamin A | 50% DV |
| Vitamin C | 35% DV |
Note: Nutritional values are approximate and may vary based on exact ingredients used.
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 2
Cuisine: Italian
Course: Dinner
Diet: Vegetarian
Instructions:
-
Prepare the Tomato Sauce:
Begin by heating some extra virgin olive oil in a pan over medium heat. Add the sliced onions and sauté them until they turn golden and soft, about 4–5 minutes. Next, add the chopped tomatoes to the pan, followed by salt, dried oregano, dried basil, and black pepper. Stir everything together and cook until the tomatoes break down and become a thick, pasty sauce (approximately 10–12 minutes). Once the sauce is ready, add sugar to balance the acidity of the tomatoes. Stir to combine and set the sauce aside. -
Cook the Vegetables:
In a separate pan, heat another tablespoon of olive oil over medium heat. Add the sliced zucchini and carrot, along with the green chilies and a pinch of salt. Stir-fry the vegetables for about 5–7 minutes, until they begin to soften but still maintain a bit of crunch. This step helps to retain their vibrant color and fresh flavor. -
Combine the Pasta and Vegetables:
Add the boiled spirali pasta to the pan with the sautéed vegetables. Stir everything together, ensuring the pasta is evenly coated with the flavors of the zucchini, carrot, and spices. Sauté the mixture for another 2–3 minutes to allow the pasta to absorb the vegetable flavors. -
Finish the Dish:
Pour the prepared tomato sauce over the pasta and vegetable mixture. Stir gently to combine, making sure the pasta is generously coated with the sauce. Let everything cook together for an additional 2–3 minutes so the flavors meld. -
Serve:
Once your Zucchini and Carrot Pasta is fully cooked and beautifully mixed, serve it hot. For an extra touch, grate some Parmesan cheese over the top for added flavor and richness. This dish pairs wonderfully with a side of warm garlic bread, making it a complete and satisfying meal.
Tips for Customization:
- Protein Boost: If you’re looking to add some protein, try tossing in grilled chicken, tofu, or chickpeas.
- Spicy Kick: Increase the number of green chilies or add a pinch of red chili flakes to bring some extra heat to the dish.
- Cheese Options: While Parmesan works beautifully, feel free to experiment with other cheeses like feta or mozzarella for a different flavor profile.
- Make it Creamy: For a creamier texture, stir in a tablespoon or two of cream or ricotta cheese just before serving.
This Zucchini and Carrot Pasta is an ideal recipe for those seeking a fresh, wholesome meal. It’s light enough for a summer evening but hearty enough to satisfy your dinner cravings. With its balance of sweet and savory flavors, this dish proves that simple ingredients can create something truly special.
