Monday, June 8, 2009

Whole Wheat Pasta with Tomato Sauce, Broccoli and Bean and Bulgur Balls

(pictured: whole wheat spaghetti with basic tomato sauce, lightly cooked broccoli and bean and bulgur balls)

Pasta with tomato sauce was on our dinner table tonight. I love a big steaming bowl of pasta. When I want comfort food, pasta is my dinner of choice. I try to always have tomato sauce in my freezer for nights when pasta is the only thing that I want. I find it works well to freeze the sauce in four serving bags so I can make dinner and lunch quickly when I don’t have a lot of time.

I combined broccoli and tomatoes tonight since they are more powerful (nutritionally) together than they are apart, particularly in terms of fighting prostate cancer. I find that broccoli and tomato sauce has become one of my favorite flavor combinations.

Whole Wheat Spaghetti with Tomato Sauce, Broccoli and Bean and Bulgur Balls
Serves 2


1 ½ cups of basic tomato sauce
8 bean and bulgur balls
4 cups of frozen broccoli
8 ounces of whole wheat spaghetti
5 quarts of salted water


Cook the broccoli in the microwave, so you retain the maximum amount of nutrition. Cook your whole wheat spaghetti until al dente. Warm the tomato sauce and put that in a large serving bowl. Add the cooked broccoli. Toss the cooked spaghetti with the tomato sauce and broccoli. Top the dressed pasta with the bean and bulgur balls.

Nutritional Information per serving:

Amount Per Serving
Calories - 653.34
Calories From Fat (8%) - 50.15

Total Fat - 5.84g
Saturated Fat - 0.79g
Cholesterol - 0mg
Sodium - 902.05mg
Potassium - 1358.73mg
Total Carbohydrates - 124.07g
Fiber - 7.77g
Sugar - 5.74g
Protein - 31.87g


This pasta has a nice amount of heat in the background. I like the tender crispness of the broccoli with the relative softness of the whole wheat pasta. If you have any almond feta in your refrigerator a nice dollop of that on top of this pasta would be perfect.


  1. This combination of pasta, sauce and meatless balls was great. Very tasty and filling for a meal with less than 700 calories.

  2. I am glad you liked it! I was reasonably happy with the nutritional numbers. In the perfect world I would like to reduce the sodium a little more.


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