Weight & Wellness

Spaghetti with Cauliflower, Peppers, and Zucchini


The vegetable mixture for this pasta would be great on it's own as a stew or, with a bit more liquid, a soup.  It is packed with a colorful variety of anti-oxidants, white from the onion, garlic and cauliflower, red from the tomatoes, green from the zucchini and parsley and yellow from the pepper in addition to their abundant fiber and wide variety of nutrients.  The whole wheat pasta comprises fiber, nutrients and anti-oxidants, as well.

I precook the spaghetti in a deep 12" pan with a lid, then use that same pan to cook the vegetable mixture.




Extra virgin olive oil

1/2 yellow or red onion - diced

1 yellow pepper - diced

4 cloves garlic - chopped

1 bay leaf

1/2 tsp dried basil

6-7 sprigs parsley - stems finely chopped, leaves chopped

2 Tbl. tomato paste

1/2 C. white vermouth or dry white wine

1/2 C. chicken broth

1 can diced tomatoes

2 cups cauliflower - coarsely chopped

2 small or one medium zucchini - diced

1 lb. whole wheat spaghetti

a few ladles of reserved pasta cooking water, if necessary

(salt, pepper, and hot pepper flakes)

grated cheese, to taste


In a deep (at least 3 inches) 12" pan with lid, cook spaghetti in boiling water until just beginning to soften - about 5 minutes.

Drain pasta in colander - reserving a few ladles of water - and immediately rinse under cold water to stop cooking.

Place the same pan over medium heat. When hot, coat generously with extra virgin olive oil - an eighth of a cup - more, if you like.

Add peppers and onions to pan.  Cook til softened and lightly browned in spots.  Add garlic, bay leaf, dried basil, and parsley stems.  Stir until garlic is fragrant, then add the tomato paste.  Stir 2 - 3 minutes, then add vermouth.  Cook another minute or two, then add the broth and the tomatoes.  Cover and cook 10 minutes, or until peppers are tender.

Uncover, add cauliflower, zucchini and parsley leaves, bring to boil.  Cook about 5 minutes, then add reserved spaghetti.  Cook an additional 5 minutes or until pasta is just al dente, adding some of the reserved pasta cooking water, if mixture seems dry.

Add salt and pepper and hot pepper, to taste.

Serve with grated cheese.