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Vegetarian No-Boil Pasta Bake
This vegetarian pasta bake recipe is one of the most versatile — and perhaps the easiest — dish ever. With barely any prep and almost no clean-up, it's perfect for busy families and university students who are short on time. It's an easy and healthy recipe that doesn't require any boiling of the pasta. Frozen vegetables are used to create a fuss-free dish with 3 spices that help bring out the flavours in this delicious savoury meal.
Ingredients
- 5 cups pasta, penne, durum wheat semolina mix
- 2 cups frozen mixed vegetables, a mix of chopped carrots, peas, green beans and corn. No need to thaw
- 1 cup okra, frozen, ready chopped
- 650 ml pasta sauce, just under 3 cups, tomato and basil mix
- 2½ cups vegetable stock, no added salt
- 4 tsp oregano, dried
- ½ tbsp cumin powder
- 1½ tsp salt, sea salt
- ½ tbsp black pepper, coarse
- 1 cup cheese, Tex Mex
Instructions
- Preheat oven to 190°C / 380°F
- In a large oven-proof casserole dish (12"x8"x3"), add pasta, tomato sauce, stock, mixed vegetables, spices. Season with salt. Mix well to combine.5 cups pasta, 2 cups frozen mixed vegetables, 1 cup okra, 650 ml pasta sauce, 2½ cups vegetable stock, 4 tsp oregano, ½ tbsp cumin powder, 1½ tsp salt, ½ tbsp black pepper
- Cover to seal the dish and cook for 45 minutes - middle shelf of oven.
- Once cooked, top with cheese and send to broil uncovered for 3 minutes to achieve a golden crispy top.1 cup cheese
Notes
- Make sure the frozen vegetables are not clumped together; separate them to ensure even cooking.
- Pick a pasta sauce that does not have added salt or is reduced in salt. You could use less salt in the preparation to counteract it.
- Stir the uncooked pasta bake mixture thoroughly to the ingredients are combined well.
- You'll want to increase the amount of stock if adding more vegetables - especially if you are using fresh vegetables.
- Do not overcook pasta bake as this will result in mushy dry pasta - it should be tender and moist when you take it out of the oven.
- Do not stir the pasta while it's cooking in order to avoid breaking it up - after 45 minutes, you may need to gently fold them over or shake the dish for even cooking if they are sticking together. It should be a wet and saucy mix with no penne pieces of dry pasta left at the bottom of the dish.
- Don't forget the cheese - it's a must to complete the dish.
- Make ahead of time, cool, then cover and refrigerate until it's time to serve.
Nutrition Information:
Calories: 230kcal (12%)Carbohydrates: 31g (10%)Protein: 12g (24%)Fat: 9g (14%)Saturated Fat: 5g (25%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 24mg (8%)Sodium: 2246mg (94%)Potassium: 1106mg (32%)Fiber: 9g (36%)Sugar: 14g (16%)Vitamin A: 5165IU (103%)Vitamin C: 29mg (35%)Calcium: 269mg (27%)Iron: 5mg (28%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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