Simple. Affordable. Inspired by the Mediterranean diet. Need we say more? This vegetable-forward pasta, created by Registered Dietitian Nicole Osinga, makes the perfect weekday lunch or post work-out fuel with the addition of white beans for a sustainable and delicious protein punch.
Healthy Eating Tips from Registered Dietitian, Nicole Osinga
Tip #1: Frozen & canned veggies are just as healthy as fresh and are a great way to increase our veggie servings in a day. Often, they are also more budget friendly and make food waste less of a concern.
Tip #2: Plant-based protein, such as legumes and soy products, are a convenient and cost-effective way to get your protein needs met. They also provide a good amount of fibre for fullness and additional nutrients such as B vitamins, which help with energy.
Tip #3: Pasta is a healthy, complex carb that keeps you feeling full and fueled for longer. It is also a great base when it comes to creating a well-balanced meal, filled with protein and vegetables.
Ingredients 4 Number of Servings
8 oz Barilla Spaghetti
1 tsp avocado oil for cooking
¼ cup diced onions – frozen
1 cup frozen spinach
3 cups canned tomatoes
2 cups white beans
1 tsp garlic powder
1 tsp basil
balsamic vinegar (optional)
red pepper flakes for topping
Cook the Barilla Spaghetti according to package directions.
Heat 1 tsp avocado oil in a pan and add the diced onions. Cook for 3-4 minutes, until softened.
- Next, add the frozen spinach. Cook for another 3-4 minutes, until spinach melts.
- Now add the canned tomatoes, beans, garlic powder and basil. Cook for 2 minutes, until everything is blended. Optional – add ¼ cup balsamic vinegar into the mix and top with red pepper flakes.
- Portion out the pasta into 4 servings. Divide tomato mixture by 4 and top pasta with it. Enjoy!