Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives

Jun 08, 2023June 8, 20230 1
Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives is a healthy and delicious vegetarian pasta dish
in Pasta

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 pound bite-size whole wheat pasta , such as rigatoni or penne
1 tablespoon Salt
1 medium head cauliflower , trimmed and cut into bite-size florets
3 tablespoons olive oil
1/2 red bell pepper , cut into medium dice
1/2 yellow bell pepper , cut into medium dice
3 cloves garlic , minced
1 cup canned crushed tomatoes
1 teaspoon Italian seasoning
1/4 cup coarsely chopped pitted kalamata olives
4 cups factory-washed arugula or spinach
3/4 cup crumbled feta cheese , divided
1 pinch Freshly ground black pepper

Nutrision Information

Servings Per Recipe
6
Calories
413
Sugar
7g
Fat
16g
Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives is a healthy and delicious vegetarian pasta dish. The dish is filled with healthy ingredients and is perfect for anyone looking for a nutritious and satisfying meal. The whole wheat pasta provides sustained energy, while the cauliflower, arugula, and bell peppers provide a variety of vitamins and minerals essential for good health. The dish is easy to prepare and can be served as a main dish or as a side to any meal. It's a perfect way to incorporate more vegetables into your diet, without sacrificing taste or flavor.

Instructions

1.Bring a large pot of water to a boil over high heat. Add 1 tablespoon of salt and the pasta and cook according to the package instructions until al dente.
2.Meanwhile, in a large skillet, heat 2 tablespoons of the olive oil over medium heat. Add the cauliflower and stir to coat in the oil. Season with salt and pepper. Cook, stirring occasionally, for 10 to 12 minutes, or until the cauliflower is browned and tender.
3.Add the remaining tablespoon of olive oil to the skillet. Add the red and yellow bell peppers and garlic and cook, stirring occasionally, until the peppers are tender, about 5 minutes.
4.Add the crushed tomatoes and Italian seasoning to the skillet. Cook for 3 minutes, or until the mixture is heated through.
5.Drain the pasta in a colander and transfer it back to the pot. Add the cauliflower mixture, olives and arugula. Toss to combine. Add half of the feta cheese and toss again. Season with salt and pepper, to taste. Divide among six plates and sprinkle the remaining feta cheese on top.

PROS

Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives is a vegetarian pasta dish filled with healthy ingredients that are sure to satisfy.
The dish is loaded with vitamins and minerals from the vegetables, including fiber from the cauliflower, which helps maintain a healthy digestive tract.
The dish uses whole wheat pasta, which provides a healthy source of complex carbohydrates that are slow to break down and provide sustained energy.

CONS

This dish can be high in sodium due to the addition of canned tomatoes and olives.
Additionally, although this dish is vegetarian, it is not vegan due to the addition of feta cheese.

HEALTH & BENEFITS

This dish is loaded with vitamins and minerals from the vegetables, including fiber from the cauliflower, which helps maintain a healthy digestive tract. The dish uses whole wheat pasta, which provides a healthy source of complex carbohydrates that are slow to break down and provide sustained energy. The dish is also high in antioxidants from the tomatoes and olives, which help protect cells from damage.

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