Whole-Wheat Pasta With Roasted Vegetables And Mushrooms
A hearty, fiber-rich pasta dish featuring earthy mushrooms, sweet bell peppers, and zucchini tossed in a light garlic and olive oil sauce.
Prep
10 min
Cook
30 min
Total
40 min
Makes about
1 serving
Created together. Shared with you.
Made by Mehdi + Lila
Mehdi created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Before you start
Know the plan before you begin
Set your servings, gather everything, then tap ingredients and steps as you go.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Large pot
Time saver
To save time, roast a double batch of vegetables to use in salads or wraps later in the week.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
One clear step at a time
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Toss the bell pepper
On a large baking sheet, toss the bell pepper, zucchini, and mushroom with half of the olive oil and a pinch of salt.
Tap card to mark done - 03
Roast the vegetables for 20-25 minutes until…
Roast the vegetables for 20-25 minutes until tender and slightly browned.
Look for: tender and slightly browned
Tap card to mark done - 04
Cook the whole-wheat pasta in a large…
While vegetables roast, cook the whole-wheat pasta in a large pot of boiling water according to package directions until al dente. Drain, reserving a small amount of pasta water.
Look for: al dente
Tap card to mark done - 05
Heat the remaining olive oil over medium…
In the same pot, heat the remaining olive oil over medium heat. Add the garlic clove and red pepper flakes, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 06
Return the pasta and roasted vegetables to…
Return the pasta and roasted vegetables to the pot. Add the baby spinach and toss until the spinach is just wilted. If the pasta seems dry, add a splash of the reserved pasta water.
Look for: the spinach is just wilted
Tap card to mark done - 07
Serve warm
Serve warm, topped with fresh parsley and optional nutritional yeast or parmesan cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
The nutrition underneath
Why this bowl holds together
For extra protein
For extra protein, you can add chickpeas or white beans to the roasting pan.
To save time
To save time, roast a double batch of vegetables to use in salads or wraps later in the week.
Ensure the mushrooms are dry before…
Ensure the mushrooms are dry before roasting to help them brown rather than steam.
Cooked by the community
Made it? Help the next woman.
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