The whole-wheat pasta with avocado and tomato it is a perfect combination of taste, nutrition and convenience. This recipe that combines fresh ingredients and healthy, it is ideal for those looking for a quick option and nutritious without sacrificing any of the taste. But, where does this delicious combination? The whole-wheat pasta has its roots in the Italian tradition, where it is valued for its texture, robust, and its high fiber content. On the other hand, the avocado, originally from Mesoamerica, has been a staple food in cultures such as the aztec, and today is recognized as a superfood for its healthy fats and vitamins. Together, these ingredients create a dish that is not only delicious, but also beneficial to health.
In addition to its rich taste, this recipe is an excellent choice for those looking to maintain a balanced diet. The whole-wheat pasta adds fiber and complex carbohydrates, while the avocado adds monounsaturated fats, which are ideal for the heart. Cherry tomatoes, for their part, are rich in antioxidants such as lycopene, which helps to combat oxidative stress. Did you know that the avocado is not only good for your health but can also improve the absorption of nutrients from other foods? This makes it the perfect companion for tomatoes, enhancing their benefits.
In this article, we will guide you step by step to prepare this delicious whole-wheat pasta with avocado and tomatoes in just 10 minutes. In addition, we'll explore its benefits, and give you ideas for variations and provide you with tips for getting the most out of it. I read on and discover why this recipe should be a part of your weekly menu!
Ingredients for whole wheat Pasta with Avocado and Tomato
To prepare this recipe for 2 people, you will need the following ingredients:
– 200 grams of whole-wheat pasta
– 1 ripe avocado
– 150 grams of cherry tomatoes
– A handful of leaves of fresh basil
– Salt and pepper to taste
– Optional: extra virgin olive oil, lemon or parmesan cheese
These ingredients are easy to find and versatile, which makes this recipe is accessible to everyone. In addition, you can adjust the quantities according to your preferences, or to the number of diners.
Preparation of whole-wheat Pasta with Avocado and Tomato
- Cooking the pasta: In a pot of boiling water and a pinch of salt, cook the pasta according to the package instructions. Usually, it takes between 8 and 10 minutes ' be al dente. Once it is ready, escúrrela and keep it.
- Prepare the avocado sauce: While the pasta is cooking, cut the avocado in half, remove the bone and scoop out the pulp with a spoon. Tritúrala with a fork until you get a creamy texture. If desired, add a squeeze of lemon to keep it from rusting and give it a cool touch.
- Cut the tomatoes and the basil: Wash the cherry tomatoes and cut them in half. Lava also the basil leaves and chop finely.
- Mix all: In a large bowl, combine the whole-wheat pasta cooked with avocado crushed. Add the cherry tomatoes and chopped basil. Mix well until all the ingredients are integrated. If you prefer, add a drizzle of extra virgin olive oil to enhance the flavors.
- Serve and enjoy: Distributes the pasta on individual plates, sprinkle with a little black pepper and, if you like, a bit of grated parmesan cheese. Ready to enjoy!
Nutritional information per Serving
This recipe whole wheat pasta with avocado and tomatoes is not only delicious, but also nutritious. Approximately, a portion (half the recipe) contains:
– Calories: 350 kcal
– Carbohydrates: 45 g
– Proteins: 10 g
– Fat: 15 g (mainly healthy fats from the avocado)
– Fiber: 8 g
– Vitamins: A, C, E and K
– Minerals: Potassium, magnesium, and iron
These values may vary slightly depending on the specific ingredients you use, but in general, it's a balanced meal and healthy.
Benefits of whole-wheat Pasta with Avocado and Tomato
1. A sustainable energy source
The pasta is rich in complex carbohydrates that are slowly digested and provide energy in a constant manner. This makes it ideal for athletes or people with an active lifestyle.
2. Heart healthy fats
The avocado is an excellent source of monounsaturated fats, which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). In addition, these fats are essential for brain health and the skin.
3. Antioxidants to combat aging
Cherry tomatoes are rich in lycopene, an antioxidant that protects cells from damage caused by free radicals. This not only helps to prevent diseases, but also keeps the skin young and radiant.
4. Fiber for healthy digestion
Both the whole-wheat pasta as the avocado are rich in fiber, which promotes healthy digestion and prevents constipation. In addition, the fiber helps keep you feeling full for longer, avoiding snacking between meals.
Variations and Suggestions
1. Extra Protein
If you want to add more protein to this recipe, you can add in grilled chicken, smoked salmon or chickpeas. These options not only increase the nutritional value, but also add texture and flavor.
2. Touches of flavor
To give a different touch, try adding minced garlic, dried chili peppers or lime zest. You can also substitute the basil for cilantro or parsley, depending on your preferences.
3. Vegan version
This recipe is already vegan in its basic version, but if you want to make it even more creamy, you can add a little coconut milk or tahini avocado crushed.
Conclusion
The whole-wheat pasta with avocado and tomato it's a recipe that combines the taste, nutrition and convenience in a single dish. With fresh ingredients and healthy, it is perfect for any occasion, either a quick lunch or a light dinner. In addition, its versatility allows you to customize it according to your taste and needs.
What are you waiting for to try it? Prepare this delicious recipe today and discover why it has become a favorite among fans of the healthy food. Please share your results in social networks and etiquétanos so we can see your creations!
This article not only gives you a prescription, but also valuable information that will inspire you to incorporate healthy dishes and delicious in your day-to-day. Enjoy your pasta with avocado and tomato and tell us how it went!
Learn more about healthy food in our article:
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