Tomato Zucchini Pasta Recipe
Description
This Tomato Zucchini Pasta is a fresh, healthy, and satisfying dish that’s perfect for a light dinner or a hearty lunch. Made with whole wheat or regular pasta, sautéed zucchini, and a homemade garlic-tomato sauce, it’s both flavorful and packed with nutrients. You can keep it vegetarian or add protein like grilled chicken or shrimp.
Ingredients (Serves 2–3)
Pasta: 200g (7 oz) spaghetti, penne, or your favorite kind
Zucchini: 2 medium, sliced into half-moons
Tomatoes: 4 medium ripe tomatoes (or 1 can diced tomatoes)
Garlic: 3 cloves, minced
Olive oil: 2 tablespoons
Onion: 1 small, finely chopped
Basil (fresh or dried): 1 tablespoon
Chili flakes (optional): ½ teaspoon
Salt & black pepper: To taste
Parmesan or vegan cheese: For garnish (optional)
Instructions
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Cook Pasta:
Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve ½ cup of pasta water, then drain and set aside.
Make the Sauce:
In a large pan, heat olive oil over medium heat. Add chopped onion and sauté until translucent (about 3 minutes). Add garlic and cook for 30 seconds.
Add Tomatoes:
Stir in chopped fresh tomatoes (or canned). Cook down for 8–10 minutes until it forms a thick sauce. Season with salt, pepper, chili flakes, and basil.
Cook Zucchini:
In another pan, sauté zucchini in olive oil for 5–7 minutes until lightly browned and just tender. Season with salt.
Combine:
Add cooked zucchini to the tomato sauce. Stir in pasta, adding reserved pasta water to loosen if needed.
Serve:
Plate the pasta and top with freshly grated Parmesan or vegan cheese, more basil, and black pepper.
Nutritional Information (per serving)
(Based on 3 servings with whole wheat pasta and no cheese)
Calories: 340
Protein: 11g
Carbohydrates: 52g
Fat: 10g
Fiber: 7g
Sugar: 8g
Vitamin C: 35% DV
Calcium: 8% DV
Iron: 12% DV
Questions & Answers
Q1: Can I use spiralized zucchini instead of pasta?
A: Yes! Replace pasta with zucchini noodles for a low-carb version. Sauté lightly and mix with the sauce.
Q2: Can I make it ahead of time?
A: Yes, it stores well in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.
Q3: What protein can I add?
A: Grilled chicken, shrimp, or chickpeas work great. Stir them in during the final step.
Q4: Can I freeze it?
A: The tomato sauce and zucchini can be frozen, but