Fusilli Integral com Legumes

Fusilli Integral com Legumes is a vibrant and wholesome Brazilian pasta dish that combines whole wheat fusilli with a colorful medley of fresh vegetables. It's a delightful and nutritious meal perfect for a quick lunch or dinner, bringing together flavors and textures in every bite.

Ingredients

• Fusilli integral - 160 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Spinach - 100 grams, fresh
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. In a large pot, bring salted water to a boil and cook the fusilli integral according to package instructions until al dente, about 10-12 minutes.
2. While the pasta is cooking, heat olive oil in a large skillet over medium heat.
3. Add minced garlic and sauté for about 1 minute until fragrant.
4. Add the diced zucchini, bell pepper, and carrot to the skillet, cooking for about 5-7 minutes until they start to soften.
5. Stir in the halved cherry tomatoes and cook for an additional 2-3 minutes.
6. Add the fresh spinach to the skillet and cook until wilted, about 2 minutes.
7. Once the pasta is cooked, reserve 1/2 cup of the pasta water, then drain the pasta and add it to the skillet with the vegetables.
8. Toss everything together, adding reserved pasta water as needed to achieve desired consistency.
9. Season with salt and black pepper to taste, and serve hot, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 7.5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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