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Whole Wheat Pasta in Tomato Sauce


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Whole Wheat Pasta in Tomato Sauce

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whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | with 35 amazing images.

whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style is a healthier version of Italian pasta. Learn how to make whole wheat pasta Indian style.

To make whole wheat pasta in tomato sauce, first make the tomato sauce. For that heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the fresh tomato pulp, sugar, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the cornflour-water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside. Then heat the oil in a broad non-stick pan, add the garlic and oregano and sauté on a medium flame for a few seconds. Add the capsicum, sweet corn kernels and chilli flakes, mix well and sauté on a medium flame for 1 minute. Add the pasta and salt, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally. Serve immediately.

Whole wheat pasta, savour this healthy Italian delicacy, which is also a rich source of protein and fibre! The Italian diet which is known for its high-calorie pasta preparations and its cheesy sauces has been converted into this healthier version - whole wheat penne in fresh tomato sauce.

As the name suggests, whole wheat pasta has been used instead of refined plain flour pasta, mixed with a scrumptious tomato sauce and loads of veggies that you’ll surely love. Thus this healthy pasta for weight loss is can also be enjoyed by diabetics (without sweet corn) and heart patients in small quantities. We suggest half serving of this pasta occasionally as moderation is the key to healthy living.

This whole wheat pasta Indian style also adds in a dose of antioxidants by way of tomatoes and capsicum. These antioxidants help reduce inflammation in the body. The use of olive oil is another step towards making this pasta healthy. Olive oil is rich in MUFA (mono unsaturated fatty acids) which helps strengthen the heart.

Tips for whole wheat pasta in tomato sauce. 1. You can make the tomato sauce and boil the pasta in advance, but assemble to make this pasta dish just before serving. 2. Ensure not to over cook the pasta. 3. You can also add other nutri-dense veggies like blanched broccoli and mushrooms.


Enjoy whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | with step by step photos.

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Whole Wheat Pasta in Tomato Sauce recipe - How to make Whole Wheat Pasta in Tomato Sauce

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 serving
Show me for serving

Ingredients

For The Tomato Sauce
2 tsp olive oil
1 tbsp finely chopped garlic (lehsun)
3/4 cup finely chopped onions
1 1/2 cups fresh tomato pulp
1 tsp sugar
1/2 tsp chilli powder
salt to taste
2 tsp cornflour dissolved in 2 tbsp water
3/4 cup low fat milk , 99.7% fat-free

Other Ingredients
2 1/2 cups cooked whole wheat pasta
1 tsp olive oil
2 tsp finely chopped garlic (lehsun)
1 tsp dried oregano
1/4 cup chopped capsicum
1/4 cup boiled sweet corn kernels (makai ke dane) , optional
1 tsp dry red chilli flakes (paprika)
salt to taste
Method

For the tomato sauce
    For the tomato sauce
  1. Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.
  2. Add the onions and sauté on a medium flame for 1 minute.
  3. Add the fresh tomato pulp, sugar, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Add the cornflour-water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside.

How to proceed
    How to proceed
  1. To make the whole wheat pasta in tomato sauce, heat the oil in a broad non-stick pan, add the garlic and oregano and sauté on a medium flame for a few seconds.
  2. Add the capsicum, sweet corn kernels and chilli flakes, mix well and cook sauté on a medium flame for 1 minute.
  3. Add the pasta and salt, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
  4. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally.
  5. Serve the whole wheat pasta in tomato sauce immediately.

Whole Wheat Pasta in Tomato Sauce (Low Calorie) Video by Tarla Dalal's Team

Whole Wheat Pasta in Tomato Sauce recipe with step by step photos

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What is Whole Wheat Pasta in Tomato Sauce made from ?
  1. What is Whole Wheat Pasta in Tomato Sauce made from ? This is made from whole wheat pasta (penne), homemade tomato sauce, vegetables, garlic and olive oil.

Preparing the cornflour mixture
  1. In a small bowl put 2 tsp cornflour.
  2. Add 2 tablespoons of water.
  3. Mix well.

Making the homemade tomato sauce
  1. To make the homemade tomato sauce,  for whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | heat 2 teaspoons olive oil in a broad non-stick pan.
  2. Add 1 tbsp finely chopped garlic (lehsun).
  3. Sauté on a medium flame for a few seconds.
  4. Add 3/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
  5. Sauté on a medium flame for 1 minute.
  6. Add 1 1/2 cups fresh tomato pulp. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
  7. Add 1 tsp sugar.
  8. Add 1/2 tsp chilli powder.
  9. Add salt.
  10. Mix well.
  11. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  12. Add the cornflour-water mixture.
  13. Add 3/4 cup low-fat milk , 99.7% fat-free.
  14. Mix well.
  15. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally. 
  16. Keep aside.

Cooking the pasta
  1. Heat 1 tsp olive oil in a broad non-stick pan. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 
  2. Add 2 tsp finely chopped garlic (lehsun).
  3. Add 1 tsp dried oregano.
  4. Sauté on a medium flame for a few seconds.
  5. Add 1/4 cup chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 
  6. Add 1/4 cup boiled sweet corn kernels (makai ke dane) , optional. The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies first. Read the article is sweet corn healthy?
  7. Add 1 tsp dry red chilli flakes (paprika).
  8. Sauté on a medium flame for 1 minute.
  9. Add 2 1/2 cups cooked whole wheat pasta. Whole wheat pasta is slightly low in calories and carbs than refined pasta. What it has to offer is more fibre and some nutrients which many other pasta are devoid of. Thus whole wheat pasta made with loads of veggies minus the cheese is a wise choice for weight watchers and heart patients. Diabetics can also enjoy the pasta as mentioned above, but they need to restrict their portion size strictly. However, remember that whole grain pasta is not similar to whole grains. It is yet processed and will not have the same effect on blood sugar and cholesterol levels. Hence we recommend the use of whole wheat pasta only occasionally.
  10. Add salt.
  11. Mix well.
  12. Cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
  13. Add the tomato sauce.
  14. Mix whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | well.
  15. Cook whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | on a medium flame for 1 to 2 more minutes, while stirring occasionally.
  16. Serve whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | immediately.

Health Benefits of Whole Wheat Pasta in Tomato Sauce
  1. Whole Wheat Pasta in Tomato Sauce – for weight loss, diabetes and healthy heart.
  2. The presence of fibre in this pasta is because of the use of whole wheat penne and veggies. 
  3. This fibre helps to prevent a quick surge in blood sugar levels.
  4. Fibre also helps to reduce blood cholesterol levels. 
  5. Fibre is also a nutrient which is soothing to the stomach. 
  6. Vegetables like tomato and capsicum lend vitamin A and vitamin C along with a few other antioxidants which will help build immunity and also be beneficial to skin and eyes.  
  7. We suggest half serving of this pasta for weight loss, diabetes and healthy heart occasionally as a substitute to cheese and refined pasta dish. 

Tips for whole wheat pasta in tomato sauce
  1. You can make the tomato sauce and boil the pasta in advance, but assemble to make this pasta dish just before serving.
  2. Ensure not to over cook the pasta.
  3. You can also add other nutri-dense veggies like blanched broccoli and mushrooms.
Accompaniments

Garlic Bread, Baked Garlic Bread 
Green Pea and Spring Onion Soup 
Rajma, Bean Sprouts and Spring Onion Salad 

Nutrient values (Abbrv) per serving
Energy213 cal
Protein7.2 g
Carbohydrates35.9 g
Fiber3.5 g
Fat4.4 g
Cholesterol0 mg
Sodium41.2 mg

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Reviews

Whole Wheat Pasta in Tomato Sauce
5
 on 30 Apr 20 03:07 AM


Plz tell me the name of the whole wheat pasta brand used?
Reply
| Hide Replies
Tarla Dalal    Hi, There are lot of pasta brands available in the market like barilla has major variation in pasta.
Reply
05 May 20 10:37 AM
Whole Wheat Pasta in Tomato Sauce
5
 on 16 Sep 17 05:37 PM


Reply
Whole Wheat Pasta in Tomato Sauce
5
 on 19 May 17 04:39 PM


Reply
Whole Wheat Pasta in Tomato Sauce
5
 on 17 Apr 17 12:44 PM


Lovely , easy and affordable recipe ??? Please make lasagne someday Tarla ji ??
Reply
| Hide Replies
Tarla Dalal    Hi Hareem, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Edited after original posting.
Reply
18 Apr 17 08:42 AM
Whole Wheat Pasta in Tomato Sauce
5
 on 15 Apr 17 04:39 PM


He Tara ji My father is a sugar pacient so I will not use sugar Is it OK ??
Reply
| Hide Replies
Tarla Dalal    Hi, YES
Reply
17 Apr 17 09:06 AM
Whole Wheat Pasta in Tomato Sauce
5
Foodie #628976
 on 12 Jan 16 09:24 PM


Loved the tomato gravy.. awesome taste
Reply
Whole Wheat Pasta in Tomato Sauce
5
Foodie #643321
 on 19 Oct 15 06:53 PM


Love this recipe.
Reply
| Hide Replies
Tarla Dalal    Thanks. Please continue to review recipes which you have made and loved from tarladalal.com
Reply
20 Oct 15 09:41 AM
Whole Wheat Pasta in Tomato Sauce
5
Archana M
 on 02 Apr 15 03:49 PM


So creamy and tasty whole wheat pasta, the crunchiness of the corn and capsicum is excellent, and is also healthy. Just loved it.
Reply
Whole Wheat Pasta with Tomato Gravy ( Low Calorie Healthy Cooking )
5
Mruga D
 on 05 Dec 13 09:49 AM


Pasta without cheese and cream can taste excellent...Try this recipe and you will also feel the same...Losing weight has gone from easy to easier...Thanks to Tarla Dalal and her team!!
Reply