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Whole Wheat Pasta in Tomato Sauce recipe

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User Tarla Dalal  •  03 March, 2021
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Table of Content

About Whole Wheat Pasta In Tomato Sauce Down arrow
Ingredients Down arrow
Methods Down arrow
Like Whole Wheat Pasta in Tomato Sauce Down arrow
What is Whole Wheat Pasta in Tomato Sauce made from ? Down arrow
Preparing the cornflour mixture Down arrow
Making the homemade tomato sauce Down arrow
Cooking the pasta Down arrow
Health Benefits of Whole Wheat Pasta in Tomato Sauce Down arrow
Tips for whole wheat pasta in tomato sauce Down arrow
Nutrient values Down arrow

whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | with 35 amazing images.

whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style is a healthier version of Italian pasta. Learn how to make whole wheat pasta Indian style.

To make whole wheat pasta in tomato sauce, first make the tomato sauce. For that heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 minute. Add the fresh tomato pulp, sugar, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the cornflour-water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside. Then heat the oil in a broad non-stick pan, add the garlic and oregano and sauté on a medium flame for a few seconds. Add the capsicum, sweet corn kernels and chilli flakes, mix well and sauté on a medium flame for 1 minute. Add the pasta and salt, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally. Serve immediately.

Whole wheat pasta, savour this healthy Italian delicacy, which is also a rich source of protein and fibre! The Italian diet which is known for its high-calorie pasta preparations and its cheesy sauces has been converted into this healthier version - whole wheat penne in fresh tomato sauce.

As the name suggests, whole wheat pasta has been used instead of refined plain flour pasta, mixed with a scrumptious tomato sauce and loads of veggies that you’ll surely love. Thus this healthy pasta for weight loss is can also be enjoyed by diabetics (without sweet corn) and heart patients in small quantities. We suggest half serving of this pasta occasionally as moderation is the key to healthy living.

This whole wheat pasta Indian style also adds in a dose of antioxidants by way of tomatoes and capsicum. These antioxidants help reduce inflammation in the body. The use of olive oil is another step towards making this pasta healthy. Olive oil is rich in MUFA (mono unsaturated fatty acids) which helps strengthen the heart.

Tips for whole wheat pasta in tomato sauce. 1. You can make the tomato sauce and boil the pasta in advance, but assemble to make this pasta dish just before serving. 2. Ensure not to over cook the pasta. 3. You can also add other nutri-dense veggies like blanched broccoli and mushrooms.


Enjoy whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | with step by step photos.

 

Whole Wheat Pasta in Tomato Sauce recipe - How to make Whole Wheat Pasta in Tomato Sauce

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Soaking Time

0

Preparation Time

20 Mins

Cooking Time

12 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

32 Mins

Makes

4 serving

Ingredients

For The Tomato Sauce

Other Ingredients

Method

For the tomato sauce
 

  1. Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for a few seconds.
  2. Add the onions and sauté on a medium flame for 1 minute.
  3. Add the fresh tomato pulp, sugar, chilli powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Add the cornflour-water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Keep aside.


How to proceed
 

  1. To make the whole wheat pasta in tomato sauce, heat the oil in a broad non-stick pan, add the garlic and oregano and sauté on a medium flame for a few seconds.
  2. Add the capsicum, sweet corn kernels and chilli flakes, mix well and cook sauté on a medium flame for 1 minute.
  3. Add the pasta and salt, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
  4. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally.
  5. Serve the whole wheat pasta in tomato sauce immediately.

Whole Wheat Pasta in Tomato Sauce recipe Video by Tarla Dalal

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Whole Wheat Pasta in Tomato Sauce recipe with step by step photos

Like Whole Wheat Pasta in Tomato Sauce

 

    1. Like whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | with 35 amazing images | then see our collection of Italian veg pasta recipes and some recipes we love.  
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What is Whole Wheat Pasta in Tomato Sauce made from ?

 

    1. What is Whole Wheat Pasta in Tomato Sauce made from ? This is made from whole wheat pasta (penne), homemade tomato sauce, vegetables, garlic and olive oil.
Preparing the cornflour mixture

 

    1. In a small bowl put 2 tsp cornflour.
      Step 3 – In a small bowl put&nbsp;<meta charset="UTF-8" />2 tsp&nbsp;<a href="glossary-cornflour-cornstarch-maize-starch-corn-flour-112i">cornflour</a>.
    2. Add 2 tablespoons of water.
      Step 4 – Add 2 tablespoons of water.
    3. Mix well.
      Step 5 – Mix well.
Making the homemade tomato sauce

 

    1. To make the homemade tomato sauce,  for whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | heat 2 teaspoons olive oil in a broad non-stick pan.
      Step 6 – To make the homemade tomato sauce, &nbsp;for <strong>whole wheat pasta in tomato sauce | whole …
    2. Add 1 tbsp finely chopped garlic (lehsun).
      Step 7 – Add&nbsp;<meta charset="UTF-8" />1 tbsp&nbsp;finely&nbsp;<a href="glossary-chopped-garlic-790i">chopped garlic (lehsun)</a>.
    3. Sauté on a medium flame for a few seconds.
      Step 8 – Saut&eacute; on a medium flame for a few seconds.
    4. Add 3/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
      Step 9 – <meta charset="UTF-8" /> Add 3/4 cup&nbsp;finely&nbsp;<a href="glossary-chopped-onions-722i">chopped onions</a>.&nbsp;Raw onions are a very valuable source of&nbsp;<a …
    5. Sauté on a medium flame for 1 minute.
      Step 10 – Saut&eacute; on a medium flame for 1 minute.
    6. Add 1 1/2 cups fresh tomato pulp. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
      Step 11 – Add&nbsp;<meta charset="UTF-8" />1 1/2 cups&nbsp;<a href="fresh-tomato-pulp-38652r">fresh tomato pulp</a>.&nbsp;Tomatoes&nbsp;are extremely rich source of&nbsp;<a href="https://www.tarladalal.com/recipes-for-Lycopene-Diet-1175">Lycopene</a>. Tomatoes are …
    7. Add 1 tsp sugar.
      Step 12 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-sugar-chini-shakkar-278i">sugar</a>.
    8. Add 1/2 tsp chilli powder.
      Step 13 – Add&nbsp;<meta charset="UTF-8" />1/2 tsp&nbsp;<a href="glossary-chilli-powder-red-chilli-powder-339i">chilli powder</a>.
    9. Add salt.
      Step 14 – Add salt.
    10. Mix well.
      Step 15 – Mix well.
    11. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
      Step 16 – Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
    12. Add the cornflour-water mixture.
      Step 17 – Add the cornflour-water mixture.
    13. Add 3/4 cup low-fat milk , 99.7% fat-free.
      Step 18 – Add&nbsp;<meta charset="UTF-8" />3/4 cup&nbsp;<a href="glossary-low-fat-milk-low-cal-milk-skim-milk-toned-milk-516i">low-fat milk</a>&nbsp;, 99.7% fat-free.
    14. Mix well.
      Step 19 – Mix well.
    15. Cook on a medium flame for 1 to 2 minutes, while stirring occasionally. 
      Step 20 – Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.&nbsp;
    16. Keep aside.
      Step 21 – Keep aside.
Cooking the pasta

 

    1. Heat 1 tsp olive oil in a broad non-stick pan. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 
      Step 22 – Heat 1 tsp olive&nbsp;oil in a broad non-stick pan.&nbsp;Olive oil is a&nbsp;<a href="https://www.tarladalal.com/recipes-for-Antioxidant-Rich-1054">strong antioxidant</a>&nbsp;and&nbsp;<a href="https://www.tarladalal.com/recipes-for-Healthy-Heart-377">good …
    2. Add 2 tsp finely chopped garlic (lehsun).
      Step 23 – Add&nbsp;<meta charset="UTF-8" />2 tsp&nbsp;finely&nbsp;<a href="glossary-chopped-garlic-790i">chopped garlic (lehsun)</a>.
    3. Add 1 tsp dried oregano.
      Step 24 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-dried-oregano-268i">dried oregano</a>.
    4. Sauté on a medium flame for a few seconds.
      Step 25 – Saut&eacute; on a medium flame for a few seconds.
    5. Add 1/4 cup chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 
      Step 26 – Add&nbsp;<meta charset="UTF-8" />1/4 cup&nbsp;<a href="glossary-chopped-capsicum-164i">chopped capsicum</a>.&nbsp;Rich in&nbsp;<a href="https://www.tarladalal.com/recipes-for-Vitamin-C-Rich-Indian-Recipes-804">vitamin C</a>,&nbsp;capsicum&nbsp;protect and maintain the lining of the …
    6. Add 1/4 cup boiled sweet corn kernels (makai ke dane) , optional. The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies first. Read the article is sweet corn healthy?
      Step 27 – <meta charset="UTF-8" /> Add 1/4 cup&nbsp;<a href="glossary-boiled-sweet-corn-kernels-153i">boiled sweet corn kernels (makai ke dane)</a>&nbsp;, optional.&nbsp;<strong>The pros.</strong>&nbsp;Sweet …
    7. Add 1 tsp dry red chilli flakes (paprika).
      Step 28 – Add&nbsp;<meta charset="UTF-8" />1 tsp&nbsp;<a href="glossary-dry-red-chilli-flakes-paprika-338i">dry red chilli flakes (paprika)</a>.
    8. Sauté on a medium flame for 1 minute.
      Step 29 – Saut&eacute; on a medium flame for 1 minute.
    9. Add 2 1/2 cups cooked whole wheat pasta. Whole wheat pasta is slightly low in calories and carbs than refined pasta. What it has to offer is more fibre and some nutrients which many other pasta are devoid of. Thus whole wheat pasta made with loads of veggies minus the cheese is a wise choice for weight watchers and heart patients. Diabetics can also enjoy the pasta as mentioned above, but they need to restrict their portion size strictly. However, remember that whole grain pasta is not similar to whole grains. It is yet processed and will not have the same effect on blood sugar and cholesterol levels. Hence we recommend the use of whole wheat pasta only occasionally.
      Step 30 – Add&nbsp;<meta charset="UTF-8" />2 1/2 cups&nbsp;<a href="glossary-cooked-whole-wheat-pasta-2196i">cooked whole wheat pasta</a>.&nbsp;Whole wheat pasta is slightly low in …
    10. Add salt.
      Step 31 – Add salt.
    11. Mix well.
      Step 32 – Mix well.
    12. Cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
      Step 33 – Cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
    13. Add the tomato sauce.
      Step 34 – Add the tomato sauce.
    14. Mix whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | well.
      Step 35 – Mix <strong>whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce …
    15. Cook whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | on a medium flame for 1 to 2 more minutes, while stirring occasionally.
      Step 36 – Cook <strong>whole wheat pasta in tomato sauce | whole wheat penne in fresh tomato sauce …
    16. Serve whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato sauce | healthy pasta for weight loss | whole wheat pasta Indian style | immediately.
      Step 37 – Serve <strong>whole wheat pasta in tomato sauce recipe | whole wheat penne in fresh tomato …
Health Benefits of Whole Wheat Pasta in Tomato Sauce

 

    1. Whole Wheat Pasta in Tomato Sauce – for weight loss, diabetes and healthy heart.
      Step 38 – <strong>Whole Wheat Pasta in Tomato Sauce &ndash; for weight loss, diabetes and healthy heart.</strong>
    2. The presence of fibre in this pasta is because of the use of whole wheat penne and veggies. 
    3. This fibre helps to prevent a quick surge in blood sugar levels.
    4. Fibre also helps to reduce blood cholesterol levels. 
    5. Fibre is also a nutrient which is soothing to the stomach. 
    6. Vegetables like tomato and capsicum lend vitamin A and vitamin C along with a few other antioxidants which will help build immunity and also be beneficial to skin and eyes.  
    7. We suggest half serving of this pasta for weight loss, diabetes and healthy heart occasionally as a substitute to cheese and refined pasta dish. 
Tips for whole wheat pasta in tomato sauce

 

    1. You can make the tomato sauce and boil the pasta in advance, but assemble to make this pasta dish just before serving.
      Step 45 – You can make the tomato sauce and boil the pasta in advance, but assemble to …
    2. Ensure not to over cook the pasta.
      Step 46 – Ensure not to over cook the pasta.
    3. You can also add other nutri-dense veggies like blanched broccoli and mushrooms.
      Step 47 – You can also add other nutri-dense veggies like blanched broccoli and mushrooms.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy213 cal
Protein7.2 g
Carbohydrates35.9 g
Fiber3.5 g
Fat4.4 g
Cholesterol0 mg
Sodium41.2 mg

Click here to view Calories for Whole Wheat Pasta in Tomato Sauce

The Nutrient info is complete

Your Rating*

User
Foodie #628976

April 26, 2021, 2:58 p.m.

Loved the tomato gravy.. awesome taste

5 
User
Kundan raj

Oct. 12, 2020, 4:51 a.m.

5 
user
Tarla Dalal

Oct. 12, 2020, 4:51 a.m.

Thanks for rating us Kundan Raj. Keep trying more recipes and share your valuable feedback with us.

User
Archana M

Sept. 25, 2020, 9:55 a.m.

So creamy and tasty whole wheat pasta, the crunchiness of the corn and capsicum is excellent, and is also healthy. Just loved it.

5 
User
Mahika

May 16, 2020, 1:51 p.m.

5 
user
Tarla Dalal

May 16, 2020, 1:51 p.m.

Thanks Mahika. Please continue to review recipes which you have made and loved from tarladalal.com

User
Spectre

April 4, 2020, 11:10 a.m.

Plz tell me the name of the whole wheat pasta brand used?

5 
user
Tarla Dalal

April 4, 2020, 11:10 a.m.

Hi, There are lot of pasta brands available in the market like barilla has major variation in pasta.

User
Mruga D

Aug. 30, 2019, 4:02 p.m.

Pasta without cheese and cream can taste excellent...Try this recipe and you will also feel the same...Losing weight has gone from easy to easier...Thanks to Tarla Dalal and her team!!

5 
User
Hareem

Jan. 24, 2016, 6:53 a.m.

Lovely , easy and affordable recipe ??? Please make lasagne someday Tarla ji ??

5 
user
Tarla Dalal

Jan. 24, 2016, 6:53 a.m.

Hi Hareem, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!

User
Foodie #643321

Jan. 6, 2016, 11:14 p.m.

Love this recipe.

5 
user
Tarla Dalal

Jan. 6, 2016, 11:14 p.m.

Thanks. Please continue to review recipes which you have made and loved from tarladalal.com

User
Loveleen

Aug. 17, 2015, 3:45 p.m.

5 
User
Hareem

March 28, 2014, 3:13 p.m.

He Tara ji My father is a sugar pacient so I will not use sugar Is it OK ??

5 
user
Tarla Dalal

March 28, 2014, 3:13 p.m.

Hi, YES

User
Hanisha

July 8, 2013, 3:39 p.m.

5 
User

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