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Whole Wheat Pasta, Cherry Tomatoes, Basil, Capers

 

Whole Wheat Pasta with Cherry Tomatoes, Basil & Capers

Fast, bright, weeknight pasta: burst cherry tomatoes with orange zest and juice, garlic, basil, and briny capers (or olives). Finish with pecorino or parmesan.

Yield: 6 servings Time: ~30 min Mediterranean-lean

Ingredients

Oil amount added for clarity; original page called for EVOO in the method without a measure.

Method

  1. Boil & par-cook: Salt the water; cook pasta 1 minute shy of package time. Reserve 1 cup pasta water, then drain.
  2. Sauce base: Heat oil in a wide skillet until shimmering. Soften onion (~4 min), then add orange zest, oregano, and red pepper flakes.
  3. Garlic & tomatoes: Stir in garlic just until fragrant (~30 sec). Add the orange juice and cherry tomatoes. Cover 4–6 min until tomatoes wrinkle and many burst.
  4. Crush & capers: Uncover; crush remaining tomatoes to make a sauce. Stir in capers (or olives).
  5. Toss pasta: Add pasta and some reserved water. Toss over medium to medium-low until saucy and glossy; season with salt and pepper.
  6. Finish: Off heat, fold in basil. Top with pecorino or parmesan at the table.

Mediterranean Diet Points

Nutrition (estimates)

Calculated for 6 servings using: 1 lb whole wheat pasta, 2 Tbsp olive oil, 1 medium onion, juice/zest of 1 large orange, 6 garlic cloves, 16 oz cherry tomatoes, 2 Tbsp capers; salt/cheese/olives are optional and not included. Brands vary.

Per serving (1/6 recipe)CaloriesProteinCarbsFatFiberSodium*
Base pasta ~345 kcal ~11 g ~65 g ~6.5 g ~9 g varies (capers/salt)
+ 1/2 cup olives (whole batch) + ~15 kcal + ~0 g + ~0 g + ~1.5 g + ~0 g higher
+ 1/2 cup grated parmesan (whole batch) + ~30 kcal + ~2.3 g + ~0 g + ~2 g + ~0 g higher

*Capers and olives are naturally salty; adjust added salt accordingly.

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