Are you looking for a hearty and flavorful pasta dish that will satisfy your taste buds and leave you feeling satisfied? Look no further than spaghetti with tomatoes and walnuts. This delicious recipe combines the natural sweetness of cherry tomatoes with the rich, nutty flavor of walnuts to create a dish that is both comforting and nutritious. In this article, we will explore the step-by-step process of preparing this mouthwatering dish and discuss its health benefits.
Ingredients
To make spaghetti with tomatoes and walnuts, you will need the following ingredients:
IngredientsQuantityWholemeal spaghetti 350g
Rapeseed oil 2 tbsp
Aubergines 2
Garlic cloves 4
Tomato purée 3 tbsp
Balsamic vinegar 1 tbsp
Vegetable stock 250ml
Cherry tomatoes 330g
Basil 30g
Capers 1 tbsp
Walnut pieces 50g
Instructions
Follow these simple steps to create a delectable spaghetti with tomatoes and walnuts dish:
- Cook the wholemeal spaghetti according to the package instructions. Remember to reserve 150ml of the cooking water for later use.
- Heat the rapeseed oil in a large non-stick pan over medium heat.
- Add the cubed aubergines and finely chopped garlic to the pan. Stir well to ensure even cooking.
- Cover the pan and cook the aubergines and garlic for 8-10 minutes, stirring occasionally.
- Mix in the tomato purée and balsamic vinegar, and cook for an additional 2-3 minutes.
- Pour in the vegetable stock and cover the pan. Allow the mixture to simmer for another 10-15 minutes, or until the aubergines are tender when pierced with a knife.
- Add the halved cherry tomatoes to the pan and cook for a few more minutes, until they have softened but still retain their shape.
- Stir in the chopped basil, capers, and toasted walnut pieces.
- Drain the cooked spaghetti and toss it with the aubergine and tomato mixture. If needed, add a little of the reserved pasta water to loosen the sauce.
- Serve half of the dish immediately and save the remainder for another day. The dish can be stored covered and chilled for up to four days. To reheat, simply warm it in a pan over a low heat with a splash of water until piping hot.
Health Benefits of Spaghetti with Tomatoes & Walnuts
Spaghetti with tomatoes and walnuts not only tantalizes your taste buds but also offers numerous health benefits. Let's take a closer look at the key ingredients and their nutritional advantages:
Wholemeal Spaghetti
Wholemeal spaghetti is a healthier alternative to regular white pasta. It is made from whole grains, which means it retains all the natural fiber and nutrients found in the grain's bran and germ. This makes wholemeal spaghetti a great source of dietary fiber, vitamins, and minerals. It also has a lower glycemic index compared to white pasta, which means it releases energy more slowly and keeps you feeling full for longer.
Aubergines
Aubergines, also known as eggplants, are a versatile and nutritious vegetable. They are low in calories and fat, making them an excellent addition to a balanced diet. Aubergines are a good source of dietary fiber, which aids in digestion and helps maintain a healthy weight. They also contain antioxidants, such as nasunin, which may help protect against cell damage and reduce the risk of chronic diseases.
Cherry Tomatoes
Cherry tomatoes are not only sweet and flavorful but also packed with nutrients. They are rich in vitamins A and C, which are essential for maintaining a healthy immune system. Cherry tomatoes also contain lycopene, a powerful antioxidant that has been linked to a reduced risk of certain types of cancer, including prostate and breast cancer. Additionally, they are low in calories and high in water content, making them a hydrating and refreshing addition to any dish.
Walnuts
Walnuts are a nutritional powerhouse, known for their high content of healthy fats, protein, and antioxidants. They are an excellent source of omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation. Walnuts are also rich in vitamins and minerals, including vitamin E, magnesium, and potassium. Incorporating walnuts into your diet may help lower cholesterol levels, improve brain function, and support overall well-being.
Conclusion
Spaghetti with tomatoes and walnuts is a delightful and nutritious dish that combines the flavors of ripe cherry tomatoes with the crunch of toasted walnuts. By following the simple steps outlined in this article, you can create a satisfying meal that will please both your taste buds and your health-conscious mind. So why not give this recipe a try and enjoy the goodness of wholemeal spaghetti, aubergines, cherry tomatoes, and walnuts in one delicious dish?