One Pot Pasta “Bella Napoli”
Course: Main DishesCuisine: Mediterranean, VegetarianDifficulty: EasyServings
4
servingsTotal time
40
minutesThere are those days when you simply need a nice plate of PASTA. And if the pasta is made from whole wheat or chickpeas, accompanied by healthy ingredients, you can simply indulge and evoke the blue sky over “Bella Napoli”.
Ingredients
2 Red onions
2 Garlic cloves
2 Zucchini
2 Red bell peppers
400 ml vegetable broth
4 tbsp. olive oil
2 tbsp. pine nuts
2 tbsp. black olives (pitted)
1000 ml tomato juice
240 g whole meal pasta, alternatively: chickpea pasta
4 tbsp. dried oregano
Salt and pepper to taste
2 bunches of fresh basil
Directions
- Peel the onions and cut into fine cubes. Peel the garlic and crush. Clean and wash the zucchini and cut into small cubes. Halve the peppers lengthways, deseed, wash and cut into small cubes. Cut the black olives in half and bring the broth to a boil.
- Heat the oil in a large saucepan and briefly sauté the onion, garlic, zucchini, peppers, black olives and pine nuts. Deglaze with the hot broth and tomato juice. Add the pasta and season with oregano, salt and pepper. Cover and cook over medium-high heat for 10 to 12 minutes, stirring occasionally so the noodles do not stick together.
- To serve, wash the basil, pat dry, pluck off the leaves and roughly chop. Mix the pasta with the basil and arrange on plates.
Notes
- Tip: If you do not necessarily want to eat vegan, you can sprinkle 1 tablespoon of grated parmesan cheese over the pasta.
- ZUCCHINI contains a variety of vitamins, minerals, and beneficial plant compounds. Cooked zucchini is particularly high in vitamin A, though raw zucchini contains slightly less. Zucchini is also rich in antioxidants. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing your risk of type 2 diabetes. The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease.
- BELL PEPPERS are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Bell peppers contain many healthy antioxidants.
- PINE NUTS’ nutritional profile consists of protein, fiber, unsaturated fatty acids, and other nutrients such as vitamin E, vitamin K, copper, iron, magnesium, and manganese. Their consumption has been associated with improved heart health, blood sugar control, and weight management.
- BLACK OLIVES are rich in antioxidants, specifically polyphenols, vitamin E and beta-carotene, which may protect your cells from oxidative damage. Eating a diet full of antioxidant-rich foods can protect you from developing certain types of diseases such as cancer and heart disease.
- Nutritional values (per serving) when using chickpea noodles: 433 kcal, 19 g protein, 21 g fat, 41 g carbohydrates, 14 g fiber
- Nutritional values (per serving) when using whole grain pasta: 443 kcal, 16 g protein, 19 g fat, 51 g carbohydrates, 12 g fiber)
