Summer Vegetable Spaghetti
This tasty pasta dish is packed full of delicious veggies. Enjoy with fruit on the side.
- Yield
- 9 servings
- Serving size
- 1 cup spaghetti and 3/4 cup sauce
- Rating
- 3.21 of 5 (61 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 2 ounces
- Vegetables: 3/4 cups
Ingredients
- 2 cups small yellow onions, chopped
- 2 cups fresh tomatoes, peeled and chopped (about 1 pound)
- 2 cups summer squash, thinly sliced (about 1 pound)
- 1 1/2 cups fresh green beans (about 1/2 pound)
- 2/3 cup water
- 2 tablespoons fresh parsley, minced
- 1 clove garlic, minced
- 1/2 teaspoon chili powder
- 1/4 teaspoon salt
- 1 dash black pepper
- 1 can (6 ounces) low-sodium tomato paste
- 1 pound uncooked spaghetti
- 1/2 cup Parmesan cheese, grated
- 3 leaves basil, raw (optional, for garnish)
Directions
- Wash hands with soap and water.
- Combine first 10 ingredients (onions - black pepper) in large saucepan.
- Cook for 10 minutes over medium heat, then stir in tomato paste.
- Cover and cook over medium heat for 15 minutes, stirring occasionally until vegetables are tender.
- Cook spaghetti in unsalted water according to package directions.
- Spoon sauce over drained hot spaghetti and sprinkle Parmesan cheese over top.
- Garnish with basil if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 293.07 |
| Total Fat | 2.96 g |
| Saturated Fat | 1.08 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 3.82 mg |
| Carbohydrates | 55.49 g |
| Dietary Fiber | 5.18 g |
| Total Sugars | 7.27 g |
| Added Sugars included | 0 g |
| Protein | 11.97 g |
| Calcium | 86 mg |
| Potassium | 541 mg |
| Sodium | 154.67 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 56 mg |
| Phosphorus | 170 mg |
| Selenium | 40 mg |
| Zinc | 1 mg |
| Vitamin A | 48 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 24 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 26 mcg |
| Folate | 196 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Niacin | 4 mg |
| Choline | 28 mg |
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Source
Recipe by: Stay Young at Heart: Cooking the Heart-Healthy Way — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/summer-vegetable-spaghetti. Federal works are public domain in the United States.