In this vegetarian version of puttanesca, add an extra helping of vegetables in the form of zucchini. It takes 35 minutes and is a low-fat and low-calorie lunch. This delicious dish combines traditional flavors with a healthy twist, making it perfect for anyone looking to add more vegetables to their diet. With a tangy tomato sauce laced with olives, capers and spices, every bite is full of savory goodness. Serve this Vegetable Spaghetti Puttanesca for a filling and nutritious meal that will leave you feeling light and energized.
- 2 tbsp olive oil
- 2 onions (320 g), finely chopped
- 320g zucchini, coarsely grated
- 3 large garlic cloves, crushed
- ¼-½ tsp chili flakes (optional)
- 400 g canned chopped tomatoes
- 2 tbsp tomato paste
- 1 tsp balsamic vinegar
- 1 tsp vegetable stock powder
- 8 Kalamata olives, pitted and halved lengthwise
- 2 tablespoons capers, drained
- 300g wholemeal spaghetti
- 15 g flat-leaf parsley, finely chopped
- 40g vegetarian Italian hard cheese, finely grated
- Heat the oil in a large nonstick skillet over medium-high heat.
- Add the onions and fry for 5-8 minutes until they start to color.
- Add the zucchini, garlic and chili flakes if using and cook for another 3-5 minutes until the zucchini becomes very soft.
- Stir in the tomatoes, a can of water, tomato puree, vinegar, stock, olives and capers.
- Bring the mixture to a gentle simmer and cook uncovered for 15 minutes.
- Meanwhile, bring a large pot of salted water to the boil.
- Cook the spaghetti according to the package instructions.
- Drain the spaghetti and mix with the sauce and parsley.
- If you’re following the healthy eating plan, serve two servings with half the cheese sprinkled on top.
- Refrigerate the remaining portions for another day.
- Can be kept refrigerated for up to three days.
- Heat portions in the microwave until piping hot, or on the stove, covered, over medium heat with a splash of water to loosen.
Vegetarian Spaghetti Puttanesca
Vegetarian Spaghetti Puttanesca
Equipment and tools
To prepare vegetarian spaghetti puttanesca you will need the following equipment and tools:
- Spatula or wooden spoon
- pasta strainer
This Vegetarian Spaghetti Puttanesca recipe may contain the following allergens:
- olive oil
- Chili flakes (optional)
- Tomato puree
- balsamic vinegar
- Vegetable stock powder
- Kalamata olives
- Whole wheat spaghetti
- Flat-leaf parsley
- Vegetarian Italian hard cheese
Storage and leftovers
After preparing the veggie spaghetti puttanesca, you can store leftovers as follows:
- Allow the dish to cool completely.
- Transfer the leftovers to an airtight container.
- Store leftovers in the refrigerator for up to 3 days.
Health Benefits of Vegetarian Spaghetti Puttanesca
Veggie Spaghetti Puttanesca is a delicious and nutritious dish full of health benefits. Here are some of the key ingredients and their associated health benefits:
1. Olive oil
Olive oil is a heart-healthy fat that is a staple in Mediterranean cuisine. It contains monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease. In addition, it is rich in antioxidants that have anti-inflammatory properties.
Onions are low in calories but high in beneficial nutrients. They are a great source of vitamin C, which is essential for a strong immune system. Onions also contain antioxidants that may help reduce the risk of chronic diseases such as cancer and heart disease.
3. Zucchini (zucchini)
Zucchini is a low-calorie vegetable that is full of vitamins and minerals. They contain a particularly high amount of vitamin C, which strengthens the immune system and supports collagen production. Zucchini also contains fiber, which promotes healthy digestion.
Garlic not only adds flavor to the dish but also offers numerous health benefits. It is traditionally used for its medicinal properties, including strengthening the immune system and reducing the risk of cardiovascular disease. Garlic also has antimicrobial properties that can help fight off infections.
5. Chili flakes (optional)
Chili flakes can be added to the dish for additional spice and flavor. They contain a compound called capsaicin, which has been shown to have anti-inflammatory and pain-relieving properties. Chili flakes can also boost metabolism and help with weight management.
Tomatoes are a rich source of lycopene, an antioxidant that has been linked to a lower risk of certain cancers, including prostate and lung cancer. They are also rich in vitamins A and C, potassium and fiber, making them a nutritious addition to any meal.
Olives are a good source of healthy fats and antioxidants. They contain monounsaturated fats, which can help reduce inflammation and improve heart health. Olives also provide vitamin E, which is essential for healthy skin and immune function.
Capers add a spicy and salty flavor to the dish while providing various health benefits. They are rich in antioxidants, which can help protect against oxidative stress and inflammation. Capers are also a good source of quercetin, a flavonoid that may have anticancer and antiviral properties.
9. Whole wheat spaghetti
Whole-wheat spaghetti is a healthier alternative to regular pasta because it contains more fiber and nutrients. It has a lower glycemic index, meaning it affects blood sugar levels more slowly. Whole grain spaghetti can help control hunger and promote better digestion.
10. Flat-leaf parsley
Parsley is an herb that adds freshness and flavor to the dish. It is a good source of vitamins A, C and K, as well as minerals such as potassium and iron. Parsley also contains antioxidants that may help protect against oxidative stress and improve overall health.
11. Vegetarian Italian hard cheese
The vegetarian Italian hard cheese gives the dish a hearty and rich taste. It is a good source of calcium, essential for strong bones and teeth. The cheese also provides protein and essential amino acids, which are important for various body functions.
Overall, Veggie Spaghetti Puttanesca is a healthy and balanced dish that combines various nutritious ingredients. By incorporating these ingredients into your diet, you can enjoy a tasty meal while reaping the health benefits they offer.