Whole wheat pasta with tomato sauce

Whole wheat pasta with tomato sauce – a simple and delicious recipe

Preparation time: 10 minutes
Cooking time: 30 minutes
Total time: 40 minutes
Servings: 4

A classic recipe found on many family tables, pasta with tomato sauce is an excellent choice for a quick lunch or a comforting dinner. This dish is not only filling but also healthy, especially when you choose whole wheat pasta, which is rich in fiber and essential nutrients. Let's begin our culinary journey!

Ingredients:
- 1 box of whole wheat pasta (300 g)
- 2 medium onions
- 2-3 cloves of garlic
- 3-4 tablespoons of olive oil
- 400 g tomato purée (or crushed tomatoes)
- 1-2 bay leaves
- 1 teaspoon of sugar
- 1 bunch of fresh parsley
- Dietary seasoning (or salt, to taste)

Step by step:

1. Boil the pasta
In a large pot, bring water to a boil, adding a teaspoon of salt. When the water is boiling, add the whole wheat pasta. Cook according to the package instructions, usually between 8-12 minutes, depending on the type of pasta. Make sure to stir occasionally to prevent sticking.

2. Drain the pasta
Once the pasta is cooked al dente, remove it from the heat and drain it in a colander. It is recommended not to rinse it with cold water, to keep the starch that helps the sauce adhere better to the pasta.

3. Prepare the tomato sauce
In a large skillet, add the olive oil and sauté the finely chopped onion and crushed garlic. Sauté over medium heat, stirring occasionally, until the onion becomes translucent and starts to caramelize, about 5-7 minutes.

4. Add the tomato purée
Pour the tomato purée over the onion and garlic, stirring well. Add the bay leaves and the teaspoon of sugar, which will help balance the acidity of the tomato sauce. Cover the skillet with a lid and let the sauce simmer on low heat for 15 minutes, stirring occasionally. This step is essential to concentrate the flavors and thicken the sauce.

5. Finalize the sauce
After 15 minutes, remove the bay leaves from the sauce. Pour the tomato sauce over the drained pasta and mix well to combine all the flavors. Season with dietary seasoning (or salt) to taste.

6. Serve
Sprinkle the finely chopped fresh parsley on top of the dish. This not only adds a touch of color but also a hint of freshness.

Chef's tip:
For an even more intense flavor, you can add spices like dried oregano or basil, which pair perfectly with the tomato sauce. Also, if you like a spicier sauce, a bit of dried chili can work wonders!

Recipe history:
Pasta with tomato sauce has a rich history, being a popular dish in many cultures. Its origins can be traced back to simple preparations with vegetables and grains, evolving over time into sophisticated dishes enjoyed worldwide.

Nutritional benefits:
This recipe is rich in fiber due to the whole wheat pasta, which helps maintain healthy digestion. The tomato sauce is an excellent source of lycopene, a powerful antioxidant that may help reduce the risk of heart disease. Additionally, onions and garlic add not only flavor but also antibacterial and anti-inflammatory properties.

Frequently asked questions:
- Can I use other types of pasta?
Of course! You can experiment with rice flour pasta or gluten-free pasta, depending on your dietary preferences.

- How can I store leftovers?
The sauce and pasta can be stored separately in airtight containers in the refrigerator for 2-3 days. Reheat in the microwave or on the stovetop, adding a bit of olive oil to prevent sticking.

- What can I serve alongside this pasta?
A simple green salad with cherry tomatoes and olive oil or a crunchy homemade bread would perfectly complement the meal. Additionally, a glass of dry white wine could add an elegant touch to your dinner.

Possible variations:
For a heartier version, you can add ground beef or turkey to the tomato sauce. Also, sautéed vegetables like zucchini or eggplant can be incorporated into the sauce for an extra nutrient boost.

Happy cooking and enjoy your meal! This whole wheat pasta with tomato sauce will surely become a family favorite. Savor every bite!

 Ingredients: 1 box of whole grain pasta. 2 onions. 2-3 cloves of garlic. Olive oil. Broth. 1-2 bay leaves. 1 teaspoon of sugar. 1 bunch of parsley. Dietary seasoning. Salt.