🔹 Ingredients:
Base:
- 1 cup whole wheat penne pasta
- Water and salt (for boiling)
Vegetables (customizable):
- 1/2 cup bell peppers (green, red, yellow), sliced
- 1/2 cup onions, sliced
- 1/2 cup tomatoes, chopped
- 1/4 cup carrots, julienned or grated
- 1/4 cup zucchini or broccoli (optional)
- 1/4 cup green peas (fresh or frozen)
- 1 tsp ginger-garlic paste
Spices & Seasoning:
- 1/2 tsp cumin seeds
- 1/4 tsp turmeric powder
- 1/2 tsp red chili powder (adjust to taste)
- 1/2 tsp garam masala
- 1/2 tsp coriander powder
- Salt to taste
- Black pepper to taste
- 1–2 tsp olive oil or cold-pressed coconut oil
Optional Enhancers:
- A handful of chopped coriander (cilantro)
- 1 tsp lemon juice or chaat masala (for tang)
- 1 tbsp grated paneer or low-fat cheese (optional)
🔹 Instructions:
✅ 1. Boil the Pasta:
- Bring a pot of water to a boil. Add a pinch of salt and the whole wheat penne.
- Cook until al dente (firm but cooked) — about 8–10 minutes.
- Drain, rinse with cold water (to stop cooking), and set aside.
✅ 2. Sauté the Vegetables:
- Heat 1–2 tsp oil in a non-stick pan or wok.
- Add cumin seeds; let them splutter.
- Add ginger-garlic paste; sauté until raw smell goes (30 seconds).
- Add onions; cook until soft.
- Add carrots, peas, bell peppers, and other vegetables.
- Cook on medium-high for 5–7 minutes — veggies should be tender but slightly crisp.
✅ 3. Spice it Up:
- Add tomatoes and cook until soft.
- Add turmeric, red chili powder, coriander powder, and salt. Cook until the masala blends and oil slightly separates (2–3 minutes).
- Add garam masala and mix well.
✅ 4. Combine Pasta & Masala:
- Add the cooked pasta to the pan.
- Toss well to coat the pasta evenly with the masala and veggies.
- Adjust salt and spice.
- Sprinkle lemon juice or chaat masala for an extra zing.
✅ 5. Garnish and Serve:
- Garnish with fresh coriander leaves.
- Optionally top with grated paneer or a sprinkle of roasted seeds (like sunflower or flaxseeds) for crunch.
🔹 Tips to Keep it Healthy:
- Use minimal oil — just enough to sauté.
- Add more vegetables to increase fiber and nutrients.
- Skip cheese or use a small amount of low-fat cheese or paneer.
- For protein boost: add cooked chickpeas, tofu, or moong sprouts.