Pasta Stew(Vegetarian)
A hearty vegetarian pasta stew featuring tomatoes, zucchini, beans, and herbs, perfect for comforting, nutritious meals that appeal to vegetable lovers and pasta enthusiasts alike.
Ingredients
- 1 yellow onion, cut in chunks ⓘ
- 2 cloves garlic, crushed ⓘ
- 2 (15 oz.) cans stewed tomatoes ⓘ
- 1 (15 oz.) can tomato sauce ⓘ
- 1 cup chopped zucchini ⓘ
- 1 cup corn kernels ⓘ
- 1 (15 oz.) can garbanzo beans, drained and rinsed ⓘ
- 1 teaspoon dried basil ⓘ
- 1 teaspoon dried oregano ⓘ
- 1 tablespoon soy sauce ⓘ
- Black pepper to taste ⓘ
Instructions
- In a large pot, sauté the onion and garlic in a small amount of water until soft.
- Add the stewed tomatoes, tomato sauce, chopped zucchini, corn, garbanzo beans, dried basil, dried oregano, and soy sauce.
- Cook for about 15 minutes.
- Add the spaghetti and cook until tender, about 10 minutes.
- Add the greens and stir until wilted.
- Serve immediately.
Tips & Substitutions
For added flavor, consider substituting the corn with fresh or frozen peas for a sweet burst. If you want a heartier stew, toss in some chopped kale or spinach towards the end. You can also use vegetable broth instead of water for sautéing. If you're short on time, pre-cooked pasta can be a great shortcut instead of using dry spaghetti.
Serving Suggestions
Serve this hearty pasta stew with a side of crusty bread for dipping or alongside a refreshing Vegetable Hodgepodge Salad Low-Cal for a balanced meal. It also pairs beautifully with Hummus(Middle Eastern Spread) for a delicious appetizer before the main dish. A sprinkle of fresh herbs on top can elevate the presentation.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm it on the stovetop over medium heat, adding a splash of water or vegetable broth if it appears too thick. You can also microwave it in a covered bowl, stirring occasionally until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Pasta Stew(Vegetarian) contains roughly 764 calories, with 34g protein, 182g carbohydrates, and 11g fat. It is an excellent source of dietary fiber (255% of the Daily Value), iron (182% of the Daily Value), and calcium (116% of the Daily Value). Note that it is relatively high in sodium, at 2257mg per serving (98% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this stew gluten-free?
Absolutely! You can easily make this pasta stew gluten-free by substituting regular spaghetti with gluten-free pasta. Just be sure to check the packaging for cooking times, as they may vary from traditional pasta. Additionally, ensure that all canned ingredients are labeled gluten-free.
What can I add to make it more filling?
To make your pasta stew more filling, consider adding cooked lentils or quinoa for extra protein and fiber. You might also include Seasonal Kidney Beans for an additional texture and flavor. Both options will enhance the nutritional value of the dish without compromising the taste.
Can I freeze this stew?
Yes, this pasta stew freezes well! Let it cool completely, then transfer to a freezer-safe container. It can be frozen for up to three months. When ready to eat, thaw it in the refrigerator overnight and reheat as instructed. The flavors often develop even more after freezing.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).