Gluten-Free Whole Grain Pasta with Sautéed Vegetables

A delicious, naturally gluten-free and fiber-rich meal made with wholesome ingredients. Light, colorful, and perfect for a balanced lunch or dinner.

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Prep Time:

• Preparation: 10 minutes
• Cooking: 15 minutes
• Total Time: 25 minutes

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Ingredients (Serves 2–3):

• 200 g (7 oz) gluten-free whole grain pasta
  (e.g. brown rice pasta, quinoa pasta, or buckwheat pasta)
• 1 tablespoon extra virgin olive oil
• 1 small zucchini, sliced
• 1 small carrot, peeled and julienned
• ½ red bell pepper, sliced
• ½ cup broccoli florets
• 1 clove garlic, minced
• Juice of ½ lemon (optional, for freshness)
• Salt and black pepper, to taste
• Fresh parsley or basil, for garnish
• (Optional) 1 tablespoon nutritional yeast (for a cheesy, dairy-free finish)
• (Optional) Gluten-free tamari sauce or coconut aminos, for extra flavor

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Tools/Utensils:

• Medium pot for pasta
• Colander or sieve
• Large skillet or sauté pan
• Wooden spoon or spatula
• Cutting board and sharp knife

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Instructions:

1. Cook the pasta:
   Bring a pot of water to a boil. Add salt and the gluten-free pasta. Cook according to package instructions (usually 8–10 minutes). Drain and set aside.
2. Sauté the vegetables:
   Heat the olive oil in a skillet over medium heat. Add the garlic and sauté for 30 seconds.
   Add the carrots and broccoli first and cook for 2–3 minutes.
   Add the zucchini and red bell pepper, sautéing for 4–5 more minutes until tender-crisp.
3. Combine and season:
   Add the cooked pasta to the skillet. Stir gently to combine.
   Add lemon juice, tamari (if using), salt, and pepper to taste.
4. Serve:
   Serve warm, garnished with fresh herbs and nutritional yeast if desired.

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Approximate Nutritional Value (per serving):

• Calories: 310 kcal
• Protein: 9 g
• Carbohydrates: 44 g
• Healthy fats: 8 g
• Fiber: 7 g
• Sugar: 4 g (from natural veggies)

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Health Benefits:

• Naturally gluten-free: Ideal for gluten intolerance or celiac disease.
• Rich in fiber and antioxidants: From vegetables and whole grain pasta.
• Low in saturated fat: Heart-friendly and digestive-supportive.
• Vegan and dairy-free: Suitable for most dietary lifestyles.

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Tips & Variations:

• Add chickpeas or edamame for a protein boost.
• Use spiralized zucchini or sweet potato for a grain-free version.
• Drizzle tahini or a nut-based sauce on top for extra flavor.