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Whole Wheat Fusilli Pasta in Tomato Basil Sauce
Learn to cook whole wheat fusilli with fresh tomato-basil sauce for a lower glycemic pasta meal.
This recipe features whole-grain fusilli—the tightly coiled pasta whose compact shape helps slow starch release—gently cooked al dente and combined with a light tomato–olive oil sauce, sautéed seasonal vegetables, and a touch of lean protein such as chicken or tuna. The resulting dish balances complex carbohydrates with fiber, protein, and healthy fats, offering a steadier post-meal energy curve than conventional white pasta preparations. Ready in about 30 minutes and built almost entirely from pantry staples, it is a practical choice for week-night dinners, speedy lunches, or make-ahead meal-prep boxes.
Whole Wheat Fusilli Pasta in Tomato Basil Sauce
Quick to customize and nearly foolproof, this one-pan pasta lets you swap in any leftover veg or proteins without compromising flavor. The streamlined method saves on dishes and keeps weekday cooking stress-free, making it as practical for meal prep as it is for a last-minute dinner.
Prep Time
10 minutes
10 minutes
Cook Time
20 minutes
20 minutes
Total Time
30 minutes
30 minutes
Ingredients
Whole wheat fusilli pasta 300 g (about 10 oz)
- Canned crushed tomatoes 400 g (14 oz)
- Tomato paste 1 tbsp
- Extra-virgin olive oil 2 tbsp
- Yellow onion, finely chopped 1 small
- Garlic cloves, minced 2 pieces
- Fresh basil leaves, roughly torn ½ cup (packed) + a few extra leaves for garnish
- Fine sea salt 1 tsp, or to taste
- Freshly ground black pepper ½ tsp, or to taste
- Optional / suggested additions that lift the dish:
- Red pepper flakes ¼ tsp (mild heat)
- Pinch of sugar ½ tsp (to balance acidity)
- Reserved pasta cooking water ¼ cup (to loosen sauce if needed)
- Grated Parmesan cheese ¼ cup, for serving
- Extra drizzle of olive oil 1 tsp, for finishing
- Lemon zest or a quick squeeze of lemon juice ½ tsp, for brightness
Method
Bring a large pot of salted water to a boil and cook whole-wheat fusilli until al dente
- Heat olive oil in a saucepan over medium heat and gently sauté minced garlic until fragrant
- Pour in crushed tomatoes, season with salt and pepper, and let the sauce simmer until it thickens slightly
- Stir chopped fresh basil into the sauce and taste for final seasoning adjustments
- Drain the pasta, reserving a splash of cooking water, and fold the fusilli into the tomato basil sauce, loosening with the reserved water if needed
- Serve immediately, topping each portion with extra basil leaves and grated Parmesan if desired
Nutrition (whole recipe)
Calories
1595 kcal Protein
59 g Fat
45 g Carbs
253 g Fiber
33 g Sugar
26 g
1595 kcal Protein
59 g Fat
45 g Carbs
253 g Fiber
33 g Sugar
26 g
Notes
Chef’s Note: Reserve a small mug of the starchy cooking water before draining; whisk in a tablespoon of the tomato-olive oil sauce to create an instant emulsion, then fold it back into the pan for a silky, cling-to-the-spirals coating. For extra depth, finish with a squeeze of lemon and a pinch of crushed fennel seed—both lift the sauce without adding salt.
why this recipe
Brimming with nutty depth and a satisfyingly springy bite, this whole wheat fusilli pasta recipe rewards you with more than just comfort; its tightly coiled shape traps every drop of sauce while slowing starch digestion, helping to steady post-meal blood sugar and keep you energized longer. Rich in fiber, minerals, and naturally low in fat, the dish balances wholesome nutrition with the indulgent pleasure of al dente pasta, proving that you don’t have to compromise flavor – or your health goals – to enjoy a truly memorable bowl.
FAQs
FAQ acf
Frequently Asked Questions
Can I use a different type of pasta instead of whole-wheat fusilli?
Yes. Any short, ridged or spiraled pasta—such as rotini, penne, or whole-wheat shells—will catch the sauce nicely; even regular (non-whole-wheat) pasta works if you don’t mind a bit less fiber. Just cook the alternative shape to al dente and proceed with the recipe as written.
How long does this dish keep, and what’s the best way to store and reheat leftovers?
Let the pasta cool, then store it in an airtight container in the refrigerator for up to 4 days (or freeze for 1–2 months). Reheat gently in a skillet or microwave with a splash of water or broth to loosen the sauce, stirring until hot and glossy; finish with a fresh drizzle of olive oil or basil if desired.
How can I make this dish fully plant-based without sacrificing flavor?
Swap the Parmesan for a quick “umami dust” made from equal parts nutritional yeast and finely ground toasted walnuts or sunflower seeds; this delivers the cheesy depth without dairy. For added protein and texture, fold in a can of well-rinsed chickpeas or white beans when you add the tomatoes, and finish with an extra drizzle of good olive oil and a squeeze of lemon to brighten everything up.