Spiral Veggie Pasta Medley with Creamy Mustard Sauce
This vibrant Spiral Veggie Pasta Medley is a delightful fusion of hearty whole wheat spiral pasta, fresh cauliflower, and broccoli tossed in a creamy Dijon mustard sauce. The simplicity and flavor of this one-dish meal will tantalize your taste buds while keeping your calorie count low. I discovered this wonderful recipe in WebMD magazine, and after a few tweaks, it's become a family favorite! I opted for Asiago cheese instead of Parmesan, adding a unique twist to the dish. Perfect for a wholesome dinner, this dish is packed with nutrients and color!
8
Servings
240
Calories
13
Ingredients
Ingredients
olive oil
1 tablespoon (None)
onion
1 medium (minced)
garlic
2 cloves (minced)
red bell pepper
1 (chopped)
fresh parsley
2 tablespoons (chopped)
Dijon mustard
2 tablespoons (None)
balsamic vinegar
1 tablespoon (None)
black pepper
1/4 teaspoon (None)
salt
1 pinch (None)
whole wheat spiral pasta
2 cups (uncooked)
cauliflower
1 head (broken into florets)
broccoli
1 head (broken into florets)
Asiago cheese
2 tablespoons (grated)
Instructions
1
In a large saucepan, heat the olive oil over medium heat.
2
Add the minced onion, garlic cloves, and chopped red bell pepper to the pan. Sauté for 3 to 5 minutes, or until the vegetables are softened and fragrant.
3
Stir in the chopped parsley, Dijon mustard, balsamic vinegar, salt, and pepper. Cook for an additional 3 minutes, stirring occasionally until the mixture is heated through. Once done, cover and set aside to keep warm.
4
In a separate pot, bring water to a boil and cook the whole wheat spiral pasta for 5 minutes. Then, add the cauliflower and broccoli florets to the pot. Continue cooking for another 3 minutes, or until both the pasta and vegetables are tender. Once cooked, drain the mixture thoroughly.
5
In a large serving bowl, combine the drained pasta and vegetable mixture with the red pepper and mustard sauce. Toss everything together until evenly coated. Sprinkle the grated Asiago cheese over the top before serving. Enjoy your delicious and nutritious meal!
Nutrition Information
5.75
Fat
37
Carbs
7
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Spiral Veggie Pasta Medley with Creamy Mustard Sauce.
Is this recipe vegetarian?
Yes, this dish is vegetarian as it contains no meat.
How many calories are in one serving?
Each serving contains 240 calories.
How many servings does this recipe make?
This recipe makes 8 servings.
What type of pasta is used in this medley?
The recipe uses whole wheat spiral pasta.
What kind of cheese is recommended for this dish?
The recipe uses grated Asiago cheese, which was used as a unique twist instead of Parmesan.
Which vegetables are included in the pasta?
The vegetables include cauliflower, broccoli, and red bell pepper.
What are the main ingredients for the sauce?
The sauce is made from olive oil, minced onion, garlic, Dijon mustard, balsamic vinegar, and fresh parsley.
Where did the original recipe idea come from?
The recipe was originally discovered in WebMD magazine and then modified.
How long should the pasta cook before adding the vegetables?
The whole wheat spiral pasta should cook for 5 minutes before the vegetables are added.
How long do the cauliflower and broccoli cook with the pasta?
They should cook for an additional 3 minutes along with the pasta.
How many ingredients are required in total?
There are 13 total ingredients in this recipe.
What is the fat content per serving?
Each serving contains 5.75 grams of fat.
How much protein does this dish provide?
This dish provides 7 grams of protein per serving.
What amount of carbohydrates is in a serving?
There are 37 grams of carbohydrates per serving.
What type of vinegar is used in the sauce?
One tablespoon of balsamic vinegar is used.
What kind of mustard gives the sauce its flavor?
The recipe calls for 2 tablespoons of Dijon mustard.
How is the onion prepared for this recipe?
The recipe requires one medium onion to be minced.
Is the red bell pepper cooked or raw?
The red bell pepper is chopped and sautéed for 3 to 5 minutes.
How much olive oil is used?
The recipe uses 1 tablespoon of olive oil.
What is the preparation for the cauliflower and broccoli?
Both the cauliflower and broccoli should be broken into florets.
How many cloves of garlic are needed?
The recipe requires 2 cloves of minced garlic.
Is this considered a one-dish meal?
Yes, it is tagged as a one-dish meal, making it convenient for dinner.
When do you add the cheese?
The Asiago cheese is sprinkled over the top of the tossed pasta and sauce just before serving.
How much whole wheat pasta is needed?
The recipe requires 2 cups of uncooked whole wheat spiral pasta.
What is the preparation for the fresh parsley?
You should use 2 tablespoons of chopped fresh parsley.
How long do you sauté the onion, garlic, and peppers?
They are sautéed for 3 to 5 minutes or until softened.
Is this recipe considered healthy?
Yes, it is described as a nutritious, wholesome, and low-calorie dinner option.
Can I use a different type of pasta?
While the recipe specifies whole wheat spiral pasta, you could use other varieties, though it may change the nutritional profile.
What is the final step before eating?
The final step is to toss the drained pasta and vegetables with the sauce and sprinkle with Asiago cheese.