Whole wheat spaghetti in tomato sauce

I usually make pasta once a week for lunch or dinner . This is a very easy recipe which you can cook within 15-20 mins . I have used whole wheat spaghetti and you can find it in all stores . Its maybe a little bit expensive, but believe me its worth the spending in the long run. You can add any vegetables you have in hand like carrots, broccoli, peas, bell peppers, zucchini or mushrooms .I have used the canned tomatoes, which are lot easier when you make tomato sauce as you dont have to go extra step in chopping and blending them.

Ingredient

• ½ box (150 grams)-whole wheat spaghetti
• 1-2 cup -tomato puree
• ½ medium sized onion- thinly sliced
• 2-3 carrots- cut in long strips
• 1- zucchini thinly sliced(optional)
• 1 bell pepper – thinly sliced
• 4-5 cloves- garlic chopped
• 1tsp – red pepper flakes
• 1-2 tsp – ground black pepper
• 1 tsp – oregano
• 1 tsp- basil (optional)
• ½ cup- chopped parsley (optional)
• 2 tsp-olive oil
• salt to taste

Directions

1. Bring a large pot of water to a boil over high heat. Once boiling, salt the water. Add the pasta and cook until almost done, according to package directions.
2. Strain the pasta (save ½ cup starchy water later for the sauce)
3. While the pasta is cooking, put a large skillet over medium-high heat and add the olive oil and red pepper flakes.
4. Add the onions and saute till its transparent.
5. Now add the tomato puree and allow it cook for 5-8 mins.
6. Stir in the chopped vegetables to the tomato sauce and saved starch water to the sauce.
7. Once the sauce is almost ready add the salt, chopped garlic,black pepper, oregano and stir it .
8. Stir in the strained pasta with the sauce .
9. Garnish some chopped parsley leaves and its ready to be served.

Benefits of Tomato

• Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream.
• Since it is a good source of vitamin A, they are also an excellent food to help improve your vision.
• Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels .
• Because of high amounts of lycopene, a substance found in many of the more expensive over-the-counter facial cleansers, tomatoes are great for skin care.
• Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen and possibly repair in minor ways bones and bone tissue.

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