Super Quick Pasta, Vegetable Tomato Protein Goodness

Here's a Super Quick and Good for you pasta meal: Sauteed Zucchini, Squash, Bell Pepper, Chick Pea/Garbanzo Beans and Diced Tomatoes over whole wheat rotinni pasta. Add low-fat, or fat free shredded cheddar or mozzarella or a few gratings of Parmesan cheese. This is not an original recipe, I'm sure I've seen versions of it in various cooking magazines such as Everyday Food or even while I've been perusing the Better Homes and Garden Magazines while waiting in the supermarket check out line. Make 10 Man Pleasing Meals in 10 Minutes for under a Dollar! Or - Yes! You can make these adorable matching housecoats, curtains, and doll clothes for you, you daughter and cat from only one old tablecloth remnant!

I get tired of eating the same vegetables and need to find new ways to enjoy squash and zucchini. Slices, bias cuts, fun shapes, julienne, or dicing the veggies just isn't cutting it anymore. I'm getting bored with alternating between grilling, sauteing and baking. I don't want all of my meals turning into Mexican, Italian or Asian versions of chili either. So - I pulled out a couple of cans from the pantry and made a lot of something out of a few ingredients. It's great for lunch or a side dish, and packs in all the essentials - good carbs from the whole wheat pasta. Lycopene in the tomatoes. Two portions of vegetables - tomatoes and squash. Protein combining - garbanzo beans and the whole wheat pasta. It's low fat and has a lot of taste and makes enough sauce to not be dry and need extra olive oil, but not too much sauce that you feel like you are eating another bowl of spaghetti. And it comes together in about 15 minutes.


  • 1/2 Pound Uncooked Whole Wheat Rotinni

  • 2 Large Zucchini - large dice or bias cut

  • 1 Large Yellow Squash - large dice or bias cut

  • 1 Large Red Bell Pepper - large julienne slices

  • 1 Can (14-16 ounces) Garbanzo Beans - Drained and Rinsed

  • 1 Can (14-16 ounces) Diced Tomatoes

  • 1 Tablespoon Italian Seasoning

  • 2 Tablespoons Olive Oil - divided

  • Salt and Freshly Ground Pepper to taste


  1. Cook pasta in a large pot of salted water until al dente. When pasta is done, drain, but don't rinse the pasta and set aside to keep warm.

  2. While the pasta is cooking, heat a tablespoon of olive oil in a medium or large non-stick saute pan over medium-high heat until the oil shimmers. Add in half of the cut veggies and saute for 5 minutes or until the veggies begin to soften and take on a hint of color. Remove veggies from the pan and set aside. Repeat with the remaining vegetables, sauteing the over medium high heat.

  3. Remove the vegetables from the pan and add to the first sauteed batch.

  4. In the same pan, add in the remaining tablespoon of olive oil and heat it until it shimmers - about 30 seconds. Add the tablespoon of Italian seasoning to the pan and toast for a few seconds. Next, add in the garbanzo beans and saute for 1 minute. Add in the can of diced tomato and stir to combine. Bring mixture just to a boil and then add back in the squash and zucchini. Stir to thoroughly combine. Heat the mixture through for about 5 to 8 minutes. Season to taste with salt and pepper.

  5. Add the vegetable/garbanzo bean/tomato mixture to the cooked pasta. Serve hot immediately with low-fat or fat-free cheddar or mozzarella or grated Parmesan cheese.


Popular Posts