This vibrant and flavorful wholegrain pasta dish is a quick and nutritious meal that combines the natural sweetness of peas and carrots with the rich flavors of parsley and sesame. The carrot strips add a crunchy texture, and a touch of ketchup brings it all together with a light tang. Perfect for a light lunch or dinner, this dish is full of fiber and packed with vegetables, making it a healthy and satisfying option for any meal.
Preparation time ⏰:
Total Time: 30 minutes
Number of Portions 🍽:
Serves 2
Ingredients:
- Wholegrain spaghetti pasta (200g)
- Sweet peas (1 cup)
- Carrot (1 large, cut into long strips)
- Fresh parsley (1/4 cup, chopped)
- Sesame seeds (1 tablespoon)
- Ketchup (2 tablespoons)
- Olive oil (1 tablespoon)
- Salt (to taste)
- Black pepper (to taste)
Nutritional Information (per serving):
Calories: 640 kcal
Protein: 20g
Fat: 16g
Carbohydrates: 100g
Note: These values are approximate and may vary depending on portion sizes and specific brands of ingredients used.
Instructions:
Cook the Pasta:
- Cook the wholegrain spaghetti according to package instructions in salted boiling water until al dente.
- Drain the pasta, reserving a little pasta water, and set aside.
Prepare the Vegetables:
- Heat olive oil in a large skillet over medium heat.
- Add the carrot strips and sauté for about 4-5 minutes until slightly tender but still crunchy.
- Add the sweet peas and cook for an additional 2-3 minutes, stirring occasionally.
Combine the Pasta and Vegetables:
- Add the cooked pasta to the skillet with the vegetables. Toss to combine, ensuring everything is evenly mixed.
- Add a little pasta water if needed to loosen the sauce.
Season and Garnish:
- Stir in the chopped parsley and sesame seeds.
- Drizzle the ketchup over the meal and toss to coat evenly. Season with salt and pepper to taste.
Serve pasta:
- Serve immediately while warm, garnished with extra sesame seeds and parsley if desired.
Serving Tip 💡:
This dish is great on its own, but you can also pair it with a side of grilled chicken or a light salad for a more substantial meal. If you want to boost the flavor, consider adding a squeeze of lemon juice or a sprinkle of grated Parmesan cheese on top.
