By Isabel Smith, MS, RD, CDN
This dish is one of my favorite meatless Monday meals when I need something healthy and quick. Thanks to the quinoa, which is a complete source of protein, this dish is balanced, tasty and healthful. The quinoa-based pasta brings all 9 essential amino acids to the recipe; quinoa is one of the only grains that is a complete source of essential amino acids.
Another staple of this recipe is the cancer-fighting, lycopene-rich sauteed tomatoes. Cooking tomatoes allows for lycopene, a major cancer-fighting nutrient, to be unlocked and ready for our bodies to use. And since tomatoes are in season, they’re easy to find, fresh and available in a number of different colors and sizes. In addition to being a rich source of lycopene, tomatoes are also a good source of beta carotene and vitamin C.
Lastly, the added fresh or dried herbs – like oregano, basil, and parsley – add a nice warm flavor to the dish. The addition of herbs also helps to minimize the amount of salt used in the dish while preserving the flavor. Other spices that go along well with this dish include sage and rosemary.
Enjoy this easy dish as a main course or as a side, and for extra color and nutrients try mixing in different greens!
1. Add quinoa pasta to boiling water over high heat, and simmer according to directions on pasta box.
2. While pasta is cooking, heat a sauté pan over medium heat and add coconut oil.
3. Chop tomatoes and add to sauté pan, stir for 1 minute over medium heat then turn to low heat and simmer.
4. When pasta is done, about 10-12 minutes, add cooked pasta to sauté pan.
5. Add spices and salt and pepper, stir for 1-2 minutes.
6. Serve and enjoy!
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Trans Fat: 12g