Masala Pasta (Healthy Whole Wheat Penne)

Ingredients

• 125 grams Whole wheat penne pasta (De Cecco) (100% durum wheat, no artificial colors or preservatives)
• 4 cups Water (for boiling pasta) (Use fresh tap water)
• 1 tsp Vegetable oil (Adds a little slip to the boiling water)
• 0.5 tsp Salt (for pasta water)
• 1 tbsp Unsalted butter (Adds richness to the sauce)
• 1 clove Garlic (Finely minced)
• 1 small Onion (Finely chopped)
• 2 medium Tomatoes (Finely chopped, ripe)
• 0.5 tsp Kashmiri red chili powder (Mild, gives a bright red colour)
• 0.25 tsp Black pepper powder
• 0.25 cup Carrot (Finely diced, peeled)
• 0.25 cup Green beans (Trimmed and finely diced)
• 0.5 cup Sweet corn (boiled) (Canned or fresh)
• 0.25 cup Capsicum (bell pepper) (Any colour, finely diced)
• 2 tbsp Tomato ketchup (Adds tangy sweetness)
• 1 tbsp Szechuan sauce (Spicy, Asian‑style flavor)
• 1 tbsp Mayonnaise (Creates a creamy texture)
• 1 tsp Mixed herbs (Italian seasoning) (Optional, adds aroma)
• 0.5 tsp Red chili flakes (Optional for extra heat)
• 1 tbsp Fresh coriander leaves (Finely chopped, for garnish)

Instructions

1. Boil water

   Add 4 cups of water to a pot, then stir in 1 tsp vegetable oil and ½ tsp salt. Bring to a rolling boil over high flame.

   Time: PT5M

   Temperature: high flame

2. Cook pasta

   Add 125 g whole‑wheat penne to the boiling water. Cook for 8 minutes on high flame, stirring occasionally to prevent sticking.

   Time: PT8M

   Temperature: high flame

3. Drain and rinse

   Drain the pasta in a colander and immediately rinse under cold running water to stop the cooking process.

   Time: PT2M

4. Heat oil and butter

   In a clean frying pan, heat 1 tsp vegetable oil and 1 tbsp unsalted butter over medium flame until the butter melts completely.

   Time: PT2M

   Temperature: medium flame

5. Sauté garlic

   Add the minced garlic to the pan and sauté for 30‑40 seconds until fragrant.

   Time: PT0.5M

   Temperature: medium flame

6. Cook onion

   Add the finely chopped onion and sauté for 2 minutes until it softens but does not brown.

   Time: PT2M

   Temperature: medium flame

7. Add tomatoes

   Stir in the chopped tomatoes and cook for 2 minutes on medium‑high flame.

   Time: PT2M

   Temperature: medium‑high flame

8. Soften tomatoes

   Add a splash of water, cover the pan and let the tomatoes steam for 2‑3 minutes until completely soft.

   Time: PT3M

   Temperature: medium‑high flame

9. Cook hard vegetables

   Add the finely diced carrot and green beans. Cook on low flame for 2 minutes, stirring gently.

   Time: PT2M

   Temperature: low flame

10. Add quick‑cook veggies

    Add the boiled sweet corn and capsicum. Sauté for 1 minute; vegetables should stay slightly crunchy.

    Time: PT1M

    Temperature: low flame

11. Incorporate pasta water

    Pour 2‑3 tbsp of the reserved pasta cooking water into the pan and stir to loosen the mixture.

    Time: PT1M

    Temperature: medium flame

12. Add sauces

    Stir in 2 tbsp tomato ketchup, 1 tbsp Szechuan sauce, and 1 tbsp mayonnaise. Mix well until the sauce becomes glossy.

    Time: PT2M

    Temperature: medium flame

13. Combine pasta

    Add the boiled penne to the pan. Toss gently over medium‑low flame for 2 minutes so every piece is coated.

    Time: PT2M

    Temperature: medium‑low flame

14. Finish with herbs

    Sprinkle 1 tsp mixed herbs, ½ tsp red chili flakes, and 1 tbsp chopped fresh coriander. Mix quickly and remove from heat.

    Time: PT1M

15. Serve

    Transfer the hot masala pasta to serving plates and enjoy immediately.

    Time: PT0M

Nutrition Facts

Calories

375

Protein

12 g

Carbohydrates

55 g

Fat

15 g

Fiber

5 g

Ingredient Substitutions

• Instead of Whole wheat penne pasta (De Cecco): Whole wheat spaghetti, Gluten‑free pasta
• Instead of Vegetable oil: any neutral oil
• Instead of Unsalted butter: olive oil
• Instead of Garlic: garlic paste
• Instead of Tomatoes: canned diced tomatoes
• Instead of Kashmiri red chili powder: regular red chili powder (use less)
• Instead of Carrot: parsnip
• Instead of Green beans: peas
• Instead of Tomato ketchup: tomato puree + a pinch of sugar
• Instead of Szechuan sauce: soy sauce + chili paste
• Instead of Mayonnaise: Greek yogurt
• Instead of Mixed herbs (Italian seasoning): oregano
• Instead of Fresh coriander leaves: parsley

Equipment Needed

• Large mixing bowl
• Pot (saucepan) for boiling pasta
• Colander or strainer
• Frying pan / kadhai
• Wooden spoon or spatula
• Chef’s knife
• Cutting board
• Measuring spoons

Critical Steps — Do Not Skip

• Cooking pasta al dente (step 2)
• Rinsing pasta immediately to stop cooking (step 3)
• Sautéing garlic without burning (step 5)
• Softening tomatoes fully before adding vegetables (step 8)
• Keeping vegetables slightly crunchy (steps 9‑10)
• Using reserved pasta water to bind the sauce (step 11)
• Coating pasta evenly before final garnish (step 13)

Chef Tips from the Video

• Always reserve a cup of pasta cooking water; its starch helps the sauce cling.
• Use a high‑quality whole‑wheat penne for the best bite and nutrition.
• Adjust the amount of Kashmiri chili powder for colour without adding too much heat.
• Finish the dish on low flame to prevent the sauce from separating.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 2 days.

Freezer: Can be frozen for up to 1 month; reheat gently with a splash of water.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Boil the pasta a few hours ahead, rinse, and store in the fridge with a drizzle of oil.
• Chop all vegetables and keep them in separate airtight containers.
• The sauce (ketchup, Szechuan sauce, mayo) can be mixed in advance and refrigerated.