Super-veg pasta

Vegetarian
Dairy Free
Health score
27%
Super-veg pasta
45 min.
6
430kcal

Suggestions


Welcome to the world of flavorful and healthy eating with our Super-Veg Pasta! If you’re looking for a dish that brings together vibrant vegetables, aromatic spices, and a comforting texture, then this is the recipe for you. Perfectly suited for vegetarians and those seeking to avoid dairy, this pasta will enchant your taste buds and nourish your body.

Imagine a medley of sweet roasted red peppers, earthy fennel, and savory onions coming together in a rich tomato sauce, seasoned to perfection with fennel seeds and a hint of chili. This delightful combination not only adds layers of flavor but also packs in essential nutrients from an array of fresh vegetables. With its bright and inviting colors, the Super-Veg Pasta makes for an eye-catching main course that is sure to impress your family or guests.

Ready in just 45 minutes and serving six people, this recipe fits seamlessly into any busy schedule while providing a wholesome and satisfying meal. Each bite is a celebration of taste and health, with only 430 calories per serving, allowing you to indulge guilt-free. Pair it with your favorite salad or serve it as a side dish at your next gathering; it’s versatile enough to shine in any dining setting. Embrace the deliciousness and give this Super-Veg Pasta a try—you won't be disappointed!

Ingredients

  •  bell pepper red deseeded quartered
  • tbsp olive oil 
  •  fennel bulb roughly chopped
  •  onion roughly chopped
  • large carrots roughly chopped
  •  garlic clove crushed
  • 0.3 tsp pepper flakes crushed
  • tsp fennel seeds 
  • tbsp tomato purée 
  • 400 canned tomatoes chopped canned
  • 600 ml vegetable stock 
  • tsp sugar 
  • small handful basil shredded
  • 500 extra wide egg noodles fresh cooked

Equipment

  • bowl
  • sauce pan
  • blender
  • grill

Directions

  1. Heat the grill and pop the peppers, skin-side up, underneath for 10 mins or until beginning to char.
  2. Transfer to a bowl, cover and set aside. When cool enough to handle, peel off the skin and cut the flesh into strips.
  3. Heat the oil in a large saucepan and cook the fennel, onion and carrot for 8-10 mins until softened. Stir in the garlic, crushed chillies, fennel seeds and tomato pure, cook for 2 mins, then add the canned tomatoes, stock and sugar. Simmer, uncovered, for 15 mins or until the vegetables are completely soft.
  4. Take out a couple of spoonfuls of the sauce (this will later add texture), then blend the rest in the saucepan until almost smooth with a stick blender. Simmer for 5 mins to thicken, then stir in the reserved sauce, shredded basil and peppers.
  5. Serve with the pasta.

Nutrition Facts

Calories430kcal
Protein13.05%
Fat18.21%
Carbs68.74%

Properties

Glycemic Index
82.15
Glycemic Load
29.45
Inflammation Score
-10
Nutrition Score
26.763043045998%

Flavonoids

Eriodictyol
0.42mg
Apigenin
0.01mg
Luteolin
0.26mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
4.16mg

Nutrients percent of daily need

Calories:429.73kcal
21.49%
Fat:8.87g
13.64%
Saturated Fat:1.73g
10.8%
Carbohydrates:75.33g
25.11%
Net Carbohydrates:68.36g
24.86%
Sugar:10.87g
12.07%
Cholesterol:70mg
23.33%
Sodium:535.78mg
23.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.3g
28.6%
Selenium:66.67µg
95.24%
Vitamin C:64.96mg
78.74%
Vitamin A:3753.19IU
75.06%
Manganese:1.05mg
52.3%
Vitamin K:36.46µg
34.73%
Fiber:6.97g
27.88%
Phosphorus:267.06mg
26.71%
Vitamin B6:0.47mg
23.73%
Copper:0.44mg
21.9%
Potassium:743.77mg
21.25%
Magnesium:79.35mg
19.84%
Vitamin E:2.86mg
19.06%
Iron:3.19mg
17.74%
Vitamin B3:3.45mg
17.26%
Folate:68.26µg
17.07%
Vitamin B1:0.24mg
15.89%
Zinc:2.06mg
13.76%
Vitamin B5:1.25mg
12.47%
Vitamin B2:0.17mg
10.29%
Calcium:89.33mg
8.93%
Vitamin B12:0.24µg
4.03%
Vitamin D:0.25µg
1.67%