Macarrão Integral com Legumes

Macarrão Integral com Legumes is a vibrant and wholesome Brazilian pasta dish that combines whole grain pasta with a medley of sautéed seasonal vegetables. This healthy dish is not only colorful and delicious but also packed with nutrients for a satisfying meal.

Ingredients

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

Steps

1. Bring a pot of salted water to a boil and cook the whole grain pasta according to package instructions until al dente, usually about 8-10 minutes.
2. While the pasta is cooking, heat olive oil in a large skillet over medium heat.
3. Add the minced garlic and sauté for about 1 minute until fragrant.
4. Add the diced zucchini, bell pepper, and sliced carrot to the skillet and cook for 5-7 minutes, stirring occasionally, until the vegetables are tender.
5. Stir in the halved cherry tomatoes and fresh spinach, cooking for an additional 2-3 minutes until the spinach wilts.
6. Drain the cooked pasta and add it to the skillet with the sautéed vegetables. Toss to combine.
7. Season with salt and black pepper to taste. If desired, sprinkle with grated Parmesan cheese before serving.
8. Serve immediately and enjoy your healthy Macarrão Integral com Legumes!

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 250 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.3 L

Health Benefits

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

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