Preparation Time: 10 mins
Cooking Time: 14 mins
Total Time: 24 mins
Makes 6 servings
Ingredients
1/4 cup whole wheat penne
1 tsp dried oregano
1 1/2 tsp oil
2 tbsp finely chopped onions
2 bayleaves
1 1/2 cups finely chopped carrots
2 tbsp finely chopped cauliflower
2 tbsp green peas
3/4 cup peeled and finely chopped potatoes
3 tbsp finely chopped cabbage
1 tbsp cornflour dissolved in
1/2 cup of water
2 tbsp chopped tomatoes
4 tbsp fresh tomato purée
salt and to taste
For The Garnish
2 tbsp finely chopped parsley
Method
- Heat the oil in a deep non-stick pan, add the onions and bayleaves and sauté on a medium flame for 30 seconds.
- Add the carrots, cauliflower, green peas and 5 cups of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the potatoes, cabbage and whole wheat penne, mix well and cook on a medium flame for 7 to 8 minutes till the vegetables are tender, while stirring occasionally.
- Add the cornflour-water mixture, tomatoes, tomato purée, oregano, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
- Serve hot garnished with parsley.
Nutrition Value
| Value per serving | % Daily Values | |
| Energy | 87 cal | 4% |
| Protein | 1.9 g | 3% |
| Carbohydrates | 16.2 g | 5% |
| Fiber | 3 g | 12% |
| Fat | 1.6 g | 2% |
| Cholesterol | 0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 801.9 mcg | 17% |
| Vitamin B1 (Thiamine) | 0.1 mg | 10% |
| Vitamin B2 (Riboflavin) | 0 mg | 0% |
| Vitamin B3 (Niacin) | 0.9 mg | 7% |
| Vitamin C | 13.1 mg | 33% |
| Vitamin E | 0 mg | 0% |
| Folic Acid (Vitamin B9) | 21.7 mcg | 11% |
| MINERALS | ||
| Calcium | 47.4 mg | 8% |
| Iron | 0.9 mg | 4% |
| Magnesium | 20.4 mg | 6% |
| Phosphorus | 229.4 mg | 38% |
| Sodium | 19.8 mg | 1% |
| Potassium | 141.3 mg | 3% |
| Zinc | 0.3 mg | 3% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
