This White Sauce Pasta is hands down the clear winner when it comes to healthy and tasty pasta recipes. Be sure to watch the video!
- Reasons To LOVE White Sauce Pasta
- The Healthier White Sauce
- Watch White Sauce Pasta Video
- White Sauce Pasta Recipe
This is not your regular white sauce pasta. Instead, I am sharing a skinny, wholesome, and easy creamy pasta recipe with you. Loaded with the goodness of veggies cooked in a creamy whole-wheat white sauce, this pasta is indeed a wholesome dish.
If you are trying to reduce cheese and cream intake in your everyday meals, this pasta recipe is worth bookmarking. And trust me, it is guaranteed delicious and creamy to the core.
Reasons To LOVE White Sauce Pasta
- kids love it
- super easy to make
- it has no all-purpose flour
- it has no cheese or cream
- it is healthy and wholesome
- you can add a lot of veggies
- lunchbox and meal-prep friendly
The Healthier White Sauce
The base of this creamy pasta is a white sauce made with 4 -ingredients wheat flour, milk, garlic, and olive oil .
I have replaced all-purpose flour with whole wheat flour (atta) and butter with olive oil to make the healthy white sauce . Many of you will wonder why we are doing the substitution.
One, wheat flour is more wholesome, rich in nutrients, and unprocessed. Second, many food lovers are allergic to all-purpose flour.
Trust me, you will get the creamiest white sauce without using all-purpose flour, butter, cream, or cheese.
This multi-purpose healthy white sauce can make a baked vegetable casserole , creamy mushroom sauce, spinach corn sandwich , or baked chicken.
Customize Your Pasta
This pasta recipe is highly customizable. You can make it your own by adding vegetables, grilled chicken, or seafood.
- Whole-grain pasta is a perfect choice for making this wholesome dish.
- I prefer whole wheat penne pasta soaking up all the creamy white sauce. You can use spaghetti, rigatoni, or macaroni shells for this pasta recipe.
- From colourful bell peppers, squash, peas, and corn to fresh greens such as kale, baby spinach, basil, or collard greens , you can add as many vegetables as you want for a vibrant plate of pasta.
Watch White Sauce Pasta Video
Storing Suggestion
Store white sauce pasta in the refrigerator in an airtight container. It remains fresh and tasty for 2 – 3 days. Reheat the pasta in the microwave before serving.
It is best not to leave it at room temperature for more than 1 hour as the milk starts spoiling fast.
More Pasta Recipes
- Easy Pasta with Cherry Tomatoes
- Stir Fry Pasta with Vegetables
- Pasta Soup (Minestrone)
- Fusilli Pasta Caprese
- Summer Pasta Salad
- Tomato Sauce Pasta
- Basil Pesto Pasta
- Macaroni Salad
Ingredients
- ▢ 400 gram whole wheat penne pasta (uncooked)
- ▢ ½ cup sweet corn kernels
- ▢ ½ cup diced red bell pepper
- ▢ ½ cup chopped spinach
- ▢ 2 tablespoon olive oil
- ▢ 1 teaspoon dried oregano
- ▢ 1 teaspoon dried red chili flakes
- ▢ Salt to taste
- ▢ 1 tablespoon sliced black olives
- ▢ 1 tablespoon roughly chopped parsley
To make the whole wheat white sauce
- ▢ 2 tablespoon olive oil
- ▢ 1 tablespoon finely chopped garlic
- ▢ 2 tablespoon whole wheat flour (atta)
- ▢ 4 cup milk at room temperature
- ▢ Salt and pepper to taste
Instructions
Boil Pasta:
- Heat 6 cups of water in a large saucepan with salt on high heat. Once the water comes to a boil, add the pasta. Cook until the pasta is al dente or cooked as per your liking. Once cooked, drain the water, reserve 1 cup of boiled pasta water to flavor the sauce. Rinse the pasta with cold water to stop the cooking process. Set aside.
Prepare White Sauce:
- Heat olive oil in a pan. Add chopped garlic and saute for 10 seconds to release the aroma of garlic.
- Next, add whole wheat flour. Saute over low heat for 1 – 2 minutes to release the aroma and roast the flour. Pour the milk steadily with one hand and stir the flour mixture clockwise continuously to avoid any lump formation. Keep stirring until the sauce thickens.
- Once the sauce thickens, season with salt, pepper, and nutmeg powder. Stir to combine. taste and adjust the seasoning.
Final Step:
- Add chopped vegetables, boiled pasta, seasoning in the white sauce. Stir to combine.
- If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency.
- Simmer the pasta and vegetables in the white sauce for 2 – 3 minutes to absorb the flavor. Sprinkle chopped parsley or basil before serving.
- Serve Creamy White Sauce Pasta along with warm garlic bread.
Recipe Notes:
- Make sure milk is at room temperature before adding in the sauce.
- Continuously stir the sauce till it starts thickening to avoid any lump formation.
- Taste the sauce and season with salt accordingly.
- You can add a pinch of grated nutmeg or nutmeg powder as well in sauce for taste.
Nutrition
We follow a strict NO SPAM Policy
White Sauce Pasta Recipe
Equipment
- Saucepan
- Frying Pan
Ingredients
- 400 gram whole wheat penne pasta (uncooked)
- ½ cup sweet corn kernels
- ½ cup diced red bell pepper
- ½ cup chopped spinach
- 2 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried red chili flakes
- Salt to taste
- 1 tablespoon sliced black olives
- 1 tablespoon roughly chopped parsley
To make the whole wheat white sauce
- 2 tablespoon olive oil
- 1 tablespoon finely chopped garlic
- 2 tablespoon whole wheat flour (atta)
- 4 cup milk at room temperature
- Salt and pepper to taste
Instructions
Boil Pasta:
- Heat 6 cups of water in a large saucepan with salt on high heat. Once the water comes to a boil, add the pasta. Cook until the pasta is al dente or cooked as per your liking. Once cooked, drain the water, reserve 1 cup of boiled pasta water to flavor the sauce. Rinse the pasta with cold water to stop the cooking process. Set aside.
Prepare White Sauce:
- Heat olive oil in a pan. Add chopped garlic and saute for 10 seconds to release the aroma of garlic.
- Next, add whole wheat flour. Saute over low heat for 1 - 2 minutes to release the aroma and roast the flour. Pour the milk steadily with one hand and stir the flour mixture clockwise continuously to avoid any lump formation. Keep stirring until the sauce thickens.
- Once the sauce thickens, season with salt, pepper, and nutmeg powder. Stir to combine. taste and adjust the seasoning.
Final Step:
- Add chopped vegetables, boiled pasta, seasoning in the white sauce. Stir to combine.
- If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency.
- Simmer the pasta and vegetables in the white sauce for 2 - 3 minutes to absorb the flavor. Sprinkle chopped parsley or basil before serving.
- Serve Creamy White Sauce Pasta along with warm garlic bread.
Video
Notes
- Make sure milk is at room temperature before adding in the sauce.
- Continuously stir the sauce till it starts thickening to avoid any lump formation.
- Taste the sauce and season with salt accordingly.
- You can add a pinch of grated nutmeg or nutmeg powder as well in sauce for taste.
Nutrition
The secret of this delicious tomato couscous soup lies in the use of fresh, wholesome, local ingredients, and the simplest cooking method.
- Inspired by Harira
- Ingredients You’ll Need
- Tomato Couscous Soup Recipe
Inspired by Harira
This vegetarian tomato couscous soup is inspired by the traditional Moroccan dish called Harira, a culinary masterpiece that captures the essence of Moroccan cuisine.
Harira is more than just a soup; it’s a cultural emblem. In Morocco, it’s customary to break the fast during Ramadan with a bowl of Harira, accompanied by dates and chebakia (a honey-sesame cookie). This tradition underscores the soup’s role in nourishing the body and spirit after a day of fasting.
Recipe Highlights
- vegan
- easy to cook
- one pot meal
- wholesome and fulfilling
- rich in dietary fibre and protein
- does not require special equipments
Ingredients You’ll Need
- Legumes : Chickpeas add a hearty texture and boosting the couscous soup’s nutritional profile. If you are using canned chickpeas, rinse them before adding to the soup.
- Couscous : The star ingredient, pearl couscous, is a type of semolina pasta that soaks up the soup’s flavours beautifully. Pearl Couscous is very similar to pearl barley (off white, same size but round in shape). Do not use regular couscous for this soup recipe.
- Tomatoes : Fresh tomatoes and a good quality tomato paste form the soup’s base, imparting a tangy and slightly sweet flavour. Hence, making this couscous soup a perfect dish for tomato season like easy cherry tomato pasta or pasta caprese .
- Seasoning is simple consisting of salt, bay leaf, and pepper.
- Fresh Herbs like cilantro and basil are essential for aroma and subtle flavour.
- Vegetables : Onions, celery (I was out of it), garlic, and sometimes carrots, green peas, and zucchini add body and nutrition to the soup.
- Vegetable Stock instead of water gives lot of flavour and depth to the soup. If not available, add a stock cube along with water.
- Olive Oil to cook the soup.
How To Make Couscous Soup
Step 1: Preparing the Base
- Begin by heating a large stockpot over medium heat.
- Add olive oil, followed by finely chopped garlic, celery, bay leaf, and onion. Sauté until they are soft and translucent. No need to brown them.
Step 2: Adding Tomatoes
- Add diced tomatoes and tomato paste, vegetables, stock cube and cook for a 1 – 2 minutes, ensuring tomatoes start releasing their juices.
- At this stage, add the seasoning, and water/stock also.
Step 3: Simmering the Soup
- Add, boiled chickpeas, and couscous then reduce the heat to low.
- Cover the pot and let the soup simmer for 15 minutes, or until the couscous is cooked and absorbs all the flavour of soup.
Step 4: Adding Herbs
- Add chopped fresh herbs. Taste, the soup and if required add more seasoning.
Serving Suggestion
Tomato Couscous Soup is a gratifying meal in itself. All it needs is toasted artisanal bread slices to soak up all the flavours of the soup. You can serve it with a light summer salad or a quick vegetable stir fry for a balanced summer meal.
Store the leftovers in the refrigerator for 2 – 3 days and reheat on a stovetop or microwave. While reheating, add little bit of more stock or water if the soup seems thick.
More Soup Recipes
- Oats Soup
- Broccoli Soup
- Green Peas Soup
- Cauliflower Soup
- Minestrone Soup
- Creamy Corn Soup
- Vegetable Barley Soup
- Roasted Pumpkin Soup
Ingredients
- ▢ ½ Cup pearl couscous
- ▢ ½ Cup chickpeas (canned or pre cooked)
- ▢ 1 ½ tablespoon olive oil
- ▢ 1 bay leaf
- ▢ 1 teaspoon minced garlic
- ▢ 1 small size celery stalk, finely chopped
- ▢ 1 medium size onion, finely chopped
- ▢ 2 tablespoon tomato paste
- ▢ 8 – 10 cherry tomato cut into halves
- ▢ 1 Cup mixed vegetables (carrot, peas, zucchini)
- ▢ 1 litre vegetable stock or water combined with stock cube ( get stock recipe )
- ▢ 1 teaspoon cooking salt or to taste
- ▢ ¼ teaspoon crushed black pepper or to taste
- ▢ Handful of fresh cilantro, chopped
- ▢ Handful of Italian basil leaves, roughly chopped
Instructions
- Begin by heating a large stockpot over medium heat.
- Add olive oil, followed by finely chopped garlic, celery, bay leaf, and onion. Sauté until they are soft and translucent approximately 30 – 40 seconds. No need to brown them.
- Add diced tomatoes and tomato paste, vegetables, and cook for a 1 – 2 minutes, ensuring tomatoes start releasing their juices.
- At this stage, add the seasoning, stock cube and water/stock also.
- Add the chickpeas, and couscous then reduce the heat to low.
- Cover the pot and let the soup simmer for 15 minutes, or until the couscous is cooked and absorbs all the flavour of soup.
- Add chopped fresh herbs. Taste, the soup and if required add more seasoning.
- Serve tomato couscous soup warm with a toasted bread slice.
Recipe Notes:
Nutrition
We follow a strict NO SPAM Policy
