Healthy Indian-Style Whole Wheat Vegetable Penne Pasta

🔹 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)

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🔹 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.

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🔹 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.