Whole wheat pasta in tomato and vegetable sauce

• Whole wheat penne70 g
• Olive oil2 tsp
• Garlic · minced3 cloves
• Onion · chopped1 small
• Tomato · pureed3 medium
• Capsicum · diced1/2
• Zucchini or bottle gourd · diced80 g
• Sweet corn2 tbsp
• Dried oregano1/2 tsp
• Chilli flakes1/2 tsp
• Salt and pepperto taste
• Processed or cheddar cheese · grated10 g
• Basil or coriander leavesa few

Method

1. 1

   Boil 1 litre of salted water on high. Cook the pasta 1 minute less than the packet says, usually 9 to 10 minutes. Save 100 ml of the water, then drain.

2. 2

   While the pasta cooks, heat the oil in a pan on medium. Cook garlic and onion 3 minutes until soft, then capsicum, zucchini and corn for 3 minutes.

3. 3

   Add the tomato puree, oregano, chilli flakes, salt and pepper. Simmer 6 to 8 minutes on medium-low until thick and no longer raw-tasting.

4. 4

   Add the pasta and a splash of the saved water. Toss 1 minute on high until the sauce coats every piece. Top with cheese and basil.

Tips

• The saved pasta water makes the sauce cling without extra oil or cream.
• Add 100 g boiled chana or shredded chicken for a 25 g protein bowl.

Swaps

• No whole wheat pasta? Use regular penne; fibre drops by about 4 g.

Storage

Keeps 2 days in the fridge; reheat with 2 tbsp water in a covered pan.