Veggie Rotini in Rose Sauce

After being a student for the last four years, pasta has been a huge staple in my life, and I know I’m not alone here. If you don’t believe me, I know that there were nights in the last two years where every single one of my roommates cooked pasta. While pasta might get a bad rap because of it’s carb content and starch, whole wheat pasta will give you more fibre than white pasta, and contains protein, iron, and magnesium. Since a Food Guide serving of cooked pasta is only half a cup, it’s really easy to go overboard. With this recipe, we’ll be bulking up regular whole wheat pasta with carrots and broccoli so that you get a nice big serving of vegetables in with your comfort food. For the canned crushed tomatoes, choose a can that is just tomatoes with nothing else added. For the alfredo sauce, try to look for low-sodium version without too much fat.

This recipe makes 4 servings



  • 2 cups dry whole wheat rotini pasta
  • 2.5 cups of broccoli (florets and stems) roughly chopped into bite-sized pieces
  • 1 large carrot, peeled
  • 1 clove garlic, minced
  • 1 cup canned crushed tomaroes
  • 1 cup alfredo sauce
  • 1 tsp dried onion
  • 1/2 tsp paprika
  • 1 1/2 tsp dried basil
  • dash each of salt and pepper
  1. Bring a large pot of lightly salted water to a boil. Add the pasta. Cook for 8 minutes, stirring occasionally.
  2. Add chopped broccoli to the pot. Cook for another 2-4 minutes, or until broccoli is slightly tender and pasta is cooked al dente. Drain pasta and broccoli.
  3. Heat a large skillet on medium heat. Add minced garlic to the pan and cook until fragrant.
  4. Use a vegetable peeler to create long, thin strips of carrot. Add these to the skillet. Cook for 2 minutes, or until the carrots start to get soft.
  5. Add the crushed tomatoes, alfredo sauce, dried onion, paprika, and basil.
  6. Once the sauce and carrots are heated through, add the pasta and broccoli to the skillet. Stir to combine so everything is evenly coated in sauce.
  7. Add salt and pepper to taste.

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