Chunky Vegetables with Fusilli

Dairy Free
Health score
18%
Chunky Vegetables with Fusilli
55 min.
6
448kcal

Suggestions


Are you looking for a vibrant and satisfying dish that’s both delicious and dairy-free? Look no further than our Chunky Vegetables with Fusilli! This delightful recipe is perfect for those who want to enjoy a hearty meal without the heaviness of dairy. With a medley of fresh vegetables, aromatic herbs, and the satisfying bite of fusilli pasta, this dish is sure to please everyone at the table.

In just 55 minutes, you can whip up a colorful side dish that serves six, making it ideal for family gatherings or casual get-togethers with friends. The combination of whole peeled tomatoes, olives, and a hint of spice from the red chile creates a rich and flavorful sauce that clings beautifully to the pasta. Plus, the addition of capers and garlic adds a delightful depth of flavor that elevates this dish to a whole new level.

Not only is this recipe packed with flavor, but it also boasts a balanced caloric profile, with 448 calories per serving. With 11% protein, 28% fat, and 61% carbohydrates, it’s a well-rounded option that will keep you satisfied without weighing you down. So gather your ingredients, fire up your Dutch oven, and get ready to impress your taste buds with this chunky, veggie-packed pasta dish!

Ingredients

  • 16 oz rotini pasta 
  • 0.3 cup vegetable oil 
  • tablespoon capers 
  • cloves garlic finely chopped
  • 56 oz canned tomatoes whole with basil, drained, chopped organic peeled canned
  • small to 5 chilies red seeded chopped
  • 0.5 cup olives black italian sliced
  • 0.5 cup olive green sliced
  • tablespoon oregano dried fresh chopped
  • tablespoon basil dried fresh chopped
  • serving pepper freshly ground

Equipment

  • dutch oven

Directions

  1. In 6-quart Dutch oven, cook pasta as directed on package; drain and set aside.
  2. In Dutch oven, heat oil over medium-high heat.
  3. Add capers and garlic; cook, stirring frequently, until garlic is golden. Stir in tomatoes and chili.
  4. Heat to boiling. Reduce heat; cover and simmer 20 minutes, stirring occasionally.
  5. Stir in pasta, olives, oregano and basil. Cover; simmer 10 minutes.
  6. Serve with pepper.

Nutrition Facts

Calories448kcal
Protein11.05%
Fat27.77%
Carbs61.18%

Properties

Glycemic Index
25.67
Glycemic Load
23.09
Inflammation Score
-9
Nutrition Score
21.193913148797%

Flavonoids

Apigenin
0.03mg
Luteolin
0.18mg
Kaempferol
1.78mg
Myricetin
0.1mg
Quercetin
3.65mg

Nutrients percent of daily need

Calories:447.72kcal
22.39%
Fat:14.13g
21.73%
Saturated Fat:2.13g
13.34%
Carbohydrates:70.02g
23.34%
Net Carbohydrates:63.42g
23.06%
Sugar:8.9g
9.89%
Cholesterol:0mg
0%
Sodium:772.48mg
33.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.65g
25.3%
Selenium:48.57µg
69.39%
Manganese:1.05mg
52.31%
Vitamin C:35.93mg
43.56%
Vitamin K:42.81µg
40.77%
Fiber:6.6g
26.42%
Iron:4.69mg
26.07%
Vitamin E:3.77mg
25.14%
Vitamin B6:0.48mg
24.13%
Copper:0.47mg
23.33%
Potassium:734.43mg
20.98%
Magnesium:81.21mg
20.3%
Phosphorus:202.79mg
20.28%
Vitamin B3:3.41mg
17.03%
Calcium:142.21mg
14.22%
Vitamin B1:0.2mg
13.5%
Vitamin B2:0.21mg
12.64%
Folate:41.57µg
10.39%
Zinc:1.56mg
10.38%
Vitamin A:490.6IU
9.81%
Vitamin B5:0.68mg
6.81%