Autumn is the season of harvest, when home gardens display their colorful wares ripe for the picking, and local farmers markets and the produce section at your local grocery store exhibit an array of fresh fruits and vegetables.
Autumn is also the time when we start thinking about the colder months ahead, when we prepare ourselves for winter sports and activities, and when we put away the beach gear. Warm and filling vegetarian pasta dishes are a great way to combine garden splendors and healthy eating without compromising on taste or nutrition. Indeed, these recipes are low calorie and delicious.
Calories and protein per serving depends on type of pasta used, but most of these recipes equate to less than 200 or 300 calories, 5 to 20 grams of protein, and up to 10 grams of fiber per serving as well as plenty of Vitamins and anti-oxidants.
Also check out these Vegetarian protein recipes and Vegetarian recipes rich in both protein and iron
Tangy ziti with artichoke hearts, onion and red pepper
– 2 cooked cups ziti pasta cooked
– 1 medium onion, finely chopped
– 1 cup red pepper, cut and chopped
– ¼ cup virgin olive oil
– 5 garlic cloves, minced
– ½ cup artichoke hearts, rinsed and chopped
– 3 Tbsps Dijon mustard
– 1 Tbsp balsamic vinegar
Seasonings: ½ dried tsp each basil, oregano, thyme
preparation time: 30 minutes
1. Cook pasta as per package instructions for al dente texture and set aside
2. In large skillet, sauté artichoke hearts for 3-5 minutes in olive oil
3. Add onions, garlic, red pepper, mustard, vinegar and spices and continue to sauté until pepper is soft.
4. Pour over pasta.
Spaghetti (linguini or angel hair) with portabella mushroom and zucchini
– 1 pound uncooked pasta
– 1 small onion, chopped
– 4 garlic cloves, minced
– 2 medium zucchinis, sliced and chopped
– 1 cup baby portabella mushrooms, clean, dry and sliced
– 1/3 cup sundried tomato, sliced
– 1 cup dry white wine
– 1 Tbsp white flour
– ¼ cup sliced almonds
– 2 Tbsps virgin olive oil, divided in two (one for cooking)
Seasonings: 1 tsp salt, ½ tsp dried rosemary and sage
Option: Parmesan cheese to sprinkle
Preparation time: 30 minutes
1. Cook past as per package direction for al dente texture, drain and reserve ½ cup discarded water
2. In large skillet, heat olive oil and add garlic, mushrooms, and onion until mushrooms are tender
3. In a small bowl, whisk the wine and flour and add to skillet, stir until mixture thickens.
4. Add tomatoes, seasonings, zucchini and 1Tbsp oil and continue cooking until zucchini is tender (do not overcook)
5. Return pasta to pot add extra ½ water and mushroom sauce, mix until covered
6. Serve with sliced almonds sprinkled over top and optional parmesan cheese
High protein, gluten-free penne pasta with brussels sprouts, edamame and chick peas
– 2 cups uncooked gluten-free penne pasta
– 1 pound Brussels sprouts, sliced
– 2 cups shelled Edamame
– ¼-cup Lemon juice
– ¼-cup Olive oil
– 1 cup Chick peas drained and rinsed
Seasonings: ½ tsp salt and pepper, 1 tsp celery seed
Preparation time: 20 minutes
1. Cook pasta as per package directions for softer texture, set aside
2. In large skillet, cook Brussels sprouts in olive oil until tender – about 3-5 minutes.
3. Add lemon juice, Edamame, seasonings and peas and continue cooking for 3-5 minutes.
4. Combine all ingredients in cooking pot and stir.
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