2 pasta dishes with vegetables

Pasta is a delicious meal option whether you're eating alone or cooking for a group. These simple recipes contain an extra boost of healthy vegetables.

Peppers contain phytochemicals that protect against heart disease, strokes and cancer, while also boosting the immune system.

Preparation: 10 minutes

Cooking: 15 minutes

Serves 4 

• 30 ml (2 tbsp) olive oil
• 250 g (1⁄2 lb) chicken sausages, sliced
• 2 medium onions, thinly sliced
• 2 large red or orange peppers, seeded and thinly sliced
• 1 large green pepper, seeded and thinly sliced
• 2 cloves garlic, minced
• 5 ml (1 tsp) dried basil
• 125 ml (1⁄2 c) pitted black olives
• 15 ml (1 tbsp) balsamic vinegar
• 1 ml (1⁄4 tsp) salt
• 1 ml (1⁄4 tsp) black pepper
• 250 g (1⁄2 lb) fusilli or farfalle (bow ties)
• 50 ml (1/4 c) grated parmesan cheese

1. Heat oil in a large non-stick frying pan over medium-high heat. Add sausage and onion. Sauté until onion is softened and light golden, or about five minutes. Add pepper, garlic and basil. Sauté until pepper is very tender, or 10 minutes. Remove from heat. Stir in olives, vinegar, salt and pepper.
2. Meanwhile, cook pasta in a large saucepan of lightly salted boiling water until al dente, following package instructions. Drain, reserving 50 millilitres (1⁄4 cup) of the cooking water. Toss pasta with sausage mixture and reserved water. Serve with parmesan.

Per serving: 443 calories, 19 g protein, 16 g fat (including 3 g saturated fat), 35 mg cholesterol, 57 g carbohydrates, 3 g fibre, 933 mg sodium.

One serving supplies more than one-third of your daily recommended fibre.

Preparation: 20 minutes

Cooking time: 25 minutes

Serves 4 

• 30 ml (2 tbsp) olive oil
• 1 large red onion, cut into thin wedges
• 1 medium yellow pepper, seeded and chopped
• 1 small butternut squash (625 g/1 1⁄4 lb), peeled, seeded and cut into 2.5 cm (1 in) chunks
• 1 ml (1⁄4 tsp) salt
• 50 ml (1⁄4 c) finely chopped basil
• 5 cloves garlic, crushed
• 250 ml (1 c) grape or cherry tomatoes, each cut in half
• 1 L (4 c) baby spinach leaves, tough stems removed
• 1 L (4 c) low-sodium chicken stock
• 250 g (1⁄2 lb) fusilli

1. Heat 15 millilitres (one tablespoon) oil in a large non-stick frying pan over medium heat. Add onion and pepper. Sauté until softened, or about five minutes. Add squash, half the salt, basil and half the garlic. Cover and cook, stirring occasionally, eight minutes. Increase heat to high. Cook, uncovered, stirring occasionally, until the vegetables brown slightly and squash is just tender, or about seven minutes. Transfer mixture to a large bowl. Add tomato.
2. Heat remaining oil in the pan over medium heat. Add the remaining garlic and salt and all of the spinach. Cook, stirring occasionally, until spinach wilts, or about two minutes. Add spinach to the mixture in the bowl.
3. Meanwhile, bring the stock and 500 millilitres (two cups) water to a boil in a large saucepan. Add pasta. Cook until al dente, following package instructions. Reserve 125 millilitres (1⁄2 cup) of the cooking liquid. Drain pasta and combine with vegetable mixture and reserved cooking liquid.

Per serving: 372 calories, 12 g protein, 9 g fat (including 1 g saturated fat), 1 mg cholesterol, 66 g carbohydrates, 9 g fibre, 485 mg sodium.