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Healthy Tomato Zucchini Pasta Recipe

Healthy Tomato Zucchini Pasta

A quick and wholesome weeknight dinner that combines fresh vegetables with comforting pasta and bold flavors. This dish is light yet satisfying, making it ideal for vegetarians or anyone looking for a nutritious meal.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4
Course: Skillet + Boiling
Cuisine: Mediterranean, Vegetarian
Calories: 365

Ingredients
  

  • 2 medium zucchinis, sliced or diced
  • 2 cups cherry tomatoes
  • 8 oz (220g) pasta (such as fusilli or penne)
  • 2 tablespoons olive oil
  • 1 teaspoon  garlic powder
  • 1 teaspoon  black pepper
  • 1 teaspoon  fennel seeds
  • ¼ cup vegetable stock (plus more if needed)
  • 1/2 teaspoon cayenne pepper (optional)
  • 1 cup grated parmesan
  • Fresh basil or parsley (for garnish)
  • Salt and chili flakes to taste

Method
 

  1. Boil pasta in salted water until al dente. Reserve 1/3 cup of pasta water, then drain.
  2. In a skillet, heat olive oil and sauté zucchini until golden brown. Set aside.
  3. In the same skillet, add cherry tomatoes, black pepper, fennel seeds, garlic powder, cayenne pepper, and vegetable stock. Cover and cook until tomatoes blister.
  4. Return zucchini and cooked pasta to the skillet. Add parmesan. Toss everything together.
  5. Adjust seasoning, loosen sauce with pasta water if needed, and serve warm with fresh herbs.

Notes

  • Whole wheat pasta can be used for added fiber.
  • Add grilled shrimp, rotisserie chicken, or white beans for a protein boost.
  • Parmesan can be swapped for nutritional yeast for a dairy-free option.
  • If tomatoes are out of season, canned cherry tomatoes or grape tomatoes work well.

Nutritional Facts (Per Serving)

Nutrient Amount
Calories 365 kcal
Total Fat 16g
Saturated Fat 5g
Carbohydrates 42g
Fiber 5g
Sugars 6g
Protein 15g
Sodium 390mg
Calcium 180mg
Vitamin C 24mg