Healthy Vegetables Rigatoni Pasta
This wholesome pasta dish combines tender rigatoni with a medley of sautéed vegetables like zucchini, bell peppers, spinach, and cherry tomatoes. Tossed in a light olive oil and garlic sauce (or tomato-based sauce if preferred), it’s a perfect balance of flavor, texture, and nutrition — comfort food made healthy.
⏱️ Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
For the Pasta:
200 g (about 7 oz) rigatoni pasta
1 tablespoon olive oil
2 cloves garlic, minced
½ red onion, thinly sliced
½ zucchini, chopped
½ red bell pepper, diced
½ yellow bell pepper, diced
1 small carrot, thinly sliced
1 cup cherry tomatoes, halved
1 cup baby spinach or kale leaves
Salt and black pepper to taste
¼ teaspoon chili flakes (optional)
1 teaspoon Italian seasoning or dried oregano
For the Light Sauce:
1 tablespoon olive oil
¼ cup low-sodium vegetable broth (or pasta water)
2 tablespoons grated Parmesan (optional)
Juice of ½ lemon (for freshness)
Optional Garnish:
Fresh basil or parsley, chopped
Extra Parmesan cheese
Drizzle of olive oil
Instructions
1. Cook the Pasta:
Bring a large pot of salted water to a boil.
Add rigatoni and cook according to package directions until al dente.
Reserve ¼ cup pasta water, then drain and set aside.
2. Sauté the Vegetables:
In a large skillet, heat olive oil over medium heat.
Add garlic and onions; cook for 2 minutes until fragrant.
Add zucchini, peppers, and carrots; sauté for 5–6 minutes until tender-crisp.
Stir in cherry tomatoes and spinach; cook another 2 minutes until softened.
Season with salt, pepper, Italian herbs, and chili flakes (if using).
3. Combine Pasta and Sauce:
Add cooked rigatoni to the skillet with the vegetables.
Pour in the light sauce: olive oil, broth (or pasta water), lemon juice, and Parmesan.
Toss everything together until the pasta is well coated and glossy.
4. Serve:
Plate the pasta and top with fresh basil, a drizzle of olive oil, and extra Parmesan if desired.
Notes & Tips
Add grilled chicken or chickpeas for extra protein.
For a creamier version, stir in 2 tablespoons of Greek yogurt or ricotta cheese at the end.
Swap rigatoni for penne or whole wheat pasta for a fiber boost.
To make it vegan: skip Parmesan or use nutritional yeast instead.
️ Serving Suggestions
Pair with:
Garlic bread or toasted pita.
Greek cucumber salad or arugula side salad.
A light herb yogurt dip on the side.
❓ frequently asked questions FAQs
Q: Can I use frozen vegetables?
Yes — thaw and drain them first, then sauté briefly before mixing with pasta.
Q: How can I store leftovers?
Keep in an airtight container for up to 3 days. Reheat with a splash of water or broth to refresh.
Q: Can I add tomato sauce?
Absolutely! Substitute the light sauce with ½ cup of your favorite tomato or marinara sauce for a richer version.
Nutritional Information
Calories: ~420 kcal
Protein: 17g
Carbohydrates: 62g
Fat: 10g
Fiber: 8g
Calcium: 12% DV