“That’s-a Delicious!” Pasta Primavera Sauce

Makes 6 servings

This sauce is delicious when served over whole-wheat or white pasta or brown rice. Add a sprinkle of nutritional yeast flakes if a cheese-like taste is desired.

1/4 cup water
1 16-ounce bag frozen bell peppers, or 1 16-ounce bag frozen spinach
1 small zucchini, chopped
8 mushrooms, sliced
1 tablespoon dried oregano
6 fresh basil leaves, chopped, or 1 tablespoon dried basil (optional)
1 25-ounce jar fat-free pasta sauce
1 25-ounce can garbanzo or white beans (optional)


Bring water to a boil in large skillet. Add bell peppers or spinach, zucchini, and mushrooms and cook over medium-high heat until tender. Stir in oregano, basil (if using), pasta sauce, and beans (if using). Simmer over low heat for 5 minutes.

Per serving (1/6 of recipe): 62 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 1.7 g protein; 14.9 g carbohydrate; 10.4 g sugar; 2.7 g fiber; 375 mg sodium; 30 mg calcium; 1.1 mg iron; 66.8 mg vitamin C; 447 mcg beta-carotene; 0.6 mg vitamin E

Recipe by Caroline Trapp, APRN, BC-ADM, CDE, Diabetes Nurse Practitioner