This whole wheat pasta combines zucchini, spinach, and garlic with olive oil, lemon juice, and ground flax seeds. The zucchini cooks until tender and lightly golden, while the spinach is added later so it only needs time to wilt. Oregano seasons the vegetables, with optional chili flakes for heat.
Reserved pasta water helps bring the pasta and vegetables together without a tomato or cream sauce. Add it gradually, then check the consistency again after stirring in the ground flax seeds, which absorb moisture. Finish with chopped parsley and optional grated vegetarian cheese, and serve while warm.
Start with the Vegetable Cooking Guide:
https://www.letsveg.com/vegetable-cooking-guide
Healthy Whole Wheat Pasta
Make this healthy whole wheat pasta in just 30 minutes with spinach, zucchini, olive oil, and flax seeds. A simple, wholesome vegetarian dinner perfect for busy weeknights.
Ingredients
Equipment
soup pot with lid
Large Deep Frying Pan
Cooking Instructions
- Bring a large pot of salted water to a boil and cook the whole wheat pasta according to the package directions until al dente.
- Reserve about 1/2 cup of the pasta water, then drain the pasta.
- While the pasta cooks, prepare the zucchini and spinach as directed below
- Heat the olive oil in a large skillet over medium heat.
- Add the zucchini and cook for 5-6 minutes until tender and lightly golden.
- Stir in the garlic, oregano, and red pepper flakes if using, and cook for about 30 seconds.
- Add the fresh spinach and cook for 1-2 minutes until just wilted.
- Add the cooked pasta to the skillet and toss with the vegetables.
- Add a splash of reserved pasta water as needed to keep the pasta moist, then season with salt and black pepper.
- Stir in the lemon juice and ground flax seeds. Toss gently until everything is evenly combined.
- Garnish with fresh parsley and, if using, grated vegetarian Parmesan-style cheese. Serve warm
Nutrition
Notes
• Follow the pasta package’s cooking time and check for an al dente texture before draining.
• Reserve the pasta water before draining. Add it gradually when tossing so the pasta stays moist without becoming watery.
• Slice the zucchini evenly and use a wide skillet. Excess moisture and crowding make browning harder.
• Add spinach near the end and cook only until wilted, as directed.
• Use ground flax seeds rather than whole seeds for this method. They absorb moisture, so check the consistency after adding them and loosen with reserved pasta water if needed.
• Taste after adding the lemon juice and before adding more salt, particularly if serving with grated cheese.