Pasta with Multicolour Vegetables – A Healthy Meal in 15 Minutes
Pasta with Multicolour Vegetables: Prepare a quick, nutritious meal by cooking whole wheat pasta in boiling water until al dente. While the pasta cooks, heat light butter in a large pan.
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Sauté chopped onions and spring onions for two minutes. Add sliced carrots, peas, and diced zucchini. Cook the vegetables for 5–6 minutes until tender. Pour in low-fat cream, add a few saffron strands, and season with salt, pepper, and fresh thyme. Stir the mixture until it thickens slightly. Drain the pasta and combine it with the sauce and vegetables. Serve warm for a colourful, balanced, and satisfying meal.
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Here is an Easy Recipe to Make Pasta with Multicolour Vegetables
Ingredients (Serves 4):
1 small zucchini
3 fresh carrots
300g peas
3 fresh spring onions
400g whole wheat pasta
½ onion
1 tablespoon light butter
250ml l1 small zucchini
3 fresh carrots
300g peas
3 fresh spring onions
400g whole wheat pasta
½ onion
1 tablespoon light butter
250ml low-fat cream
Saffron strands
Salt and Pepperow-fat cream
Saffron strands
Salt and Pepper
Methods:
- Wash the zucchini and carrots and cut them into equal-sized pieces. Wash the peas.
- Wash and remove the roots from the spring onions, cut the green parts into 2 pieces and the onions into quarters.
- Place the vegetables in a steamer.
- Meanwhile, boil the pasta until cooked but not soft, and drain them.
- Peel the onion and sauté it in the butter. Add the cream with the saffron. Add salt and pepper if needed.
- Pour the cream sauce over the vegetables and serve the pasta and vegetables in 2 separate bowls.
- Garnish with thyme and serve.
The Importance of Vegetables in Our Life
Vegetables play a crucial role in maintaining good health and preventing disease. They provide essential vitamins, minerals, and antioxidants that support the immune system and protect the body from illness. People who eat a variety of vegetables every day improve their digestion, lower blood pressure, and maintain healthy skin and eyes. Leafy greens like spinach and kale supply iron and vitamin K, while carrots and sweet potatoes offer beta-carotene for eye health.
Colourful vegetables add fibre to the diet, helping regulate blood sugar and support gut health. They also contain water, which keeps the body hydrated and functioning properly. Children and adults benefit from including vegetables in every meal. Cooking methods like steaming, roasting, or stir-frying preserve nutrients and enhance flavour.
By choosing fresh, seasonal vegetables, people connect with nature and make sustainable food choices. A diet rich in vegetables leads to stronger bodies, better energy levels, and long-term wellness.
