vegetable ragout with whole-wheat pasta

by Diane Lofshult on Feb 01, 2007

This high-fiber casserole is quick and easy, but still appealing to adults and kids alike. Add a salad of fresh, leafy greens and a crusty loaf of whole-wheat bread to round out this simple meal.

3 tablespoons (tbs) olive oil

7 garlic cloves, chopped

1 onion, sliced

3 portobello mushroom caps, chopped

1 medium eggplant, peeled and chopped

1 red pepper, chopped

3 tomatoes, seeded and chopped

3 tbs tomato paste

1 tbs fresh thyme, chopped (or 1 teaspoon [tsp] dried thyme)

1/2 tsp salt

1/4 tsp black pepper

3/4 pound whole-wheat spaghetti

Heat oil in large skillet over medium-high heat. Add garlic and onion, and sauté for 5 minutes. Stir in mushrooms and eggplant, cover and cook for 2 more minutes. Remove lid and cook for another 3–4 minutes, or until veggies are soft.

Add red pepper, tomatoes, tomato paste, thyme, salt and black pepper; cover and simmer for 5 minutes. Remove lid, and simmer for an additional 5 minutes, stirring occasionally.

Meanwhile, bring large pot of water to a boil, and add spaghetti. Cook according to package instructions until al dente and drain well.

Transfer cooked spaghetti to individual bowls, and spoon over ragout mixture. Makes four servings.

Per Serving: 310 calories; 12 grams (g) fat; 10 g protein; 46 g carbs; 12 g fiber; 0 milligrams (mg) cholesterol; 320 mg sodium.

Source: October 2006 Nutrition Action Healthletter.

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About the Author

Diane Lofshult

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach, California. Reach her at lofshult@roadrunner.com.