Prep, cook, and total time	Calories per serving
Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes	Approximately 350 calories Whole-grain pasta: ~200 calories Vegetables: ~80 calories Olive oil: ~70 calories

Ingredients

• 2 cups cooked whole-grain pasta
• 1 cup mixed vegetables (zucchini, bell peppers, cherry tomatoes, and broccoli), chopped
• 2 tbsp olive oil
• 2 garlic cloves, minced
• ¼ cup fresh basil, chopped
• ½ tsp black pepper
• Optional: Grated Parmesan for garnish

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Instruction

1. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
2. Add the mixed vegetables to the skillet and cook for 5-7 minutes, stirring occasionally, until they are tender but still crisp.
3. Add the cooked pasta to the skillet and toss with the vegetables and garlic oil. Cook for another 2 minutes to combine flavors.
4. Season with black pepper and sprinkle with fresh basil. Toss gently to coat.
5. Serve warm, garnished with Parmesan cheese if desired. Enjoy this blood pressure-friendly meal!

Photos

Extra tips

Flavor variations

• Spicy Kick: Add red pepper flakes for a bit of heat.
• Protein Boost: Include grilled chicken or chickpeas for extra protein.
• Cheesy Delight: Sprinkle nutritional yeast for a dairy-free cheesy flavor.
• Herb Swap: Replace basil with parsley or oregano for a different herbal note.

Storage tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat in a skillet over low heat with a splash of water to maintain moisture.
• Freeze individual portions for up to 2 months. Thaw in the refrigerator before reheating.

Nutritional insight

• Whole-grain pasta provides fiber, supporting digestive health and stabilizing blood sugar levels.
• Olive oil is rich in healthy fats, promoting heart health and balanced cholesterol levels.
• Fresh vegetables offer essential vitamins, antioxidants, and minerals that help regulate blood pressure.