Wholemeal Pasta with Tomato Basil Sauce and Spinach

The comfort of carbs, the goodness of greens, and not a jar of sugar-laced sauce in sight.

If you’ve ever had one of those days where the fridge is bare, energy levels are low, and a comforting bowl of pasta is the only acceptable answer—this one’s for you.

But unlike the mystery sauces from a jar (which tend to hide more sugar than you’d think), this solo-friendly recipe keeps things simple, heart-smart, and genuinely tasty. Wholemeal pasta brings fibre to the party, the tomato-basil combo delivers antioxidants and richness without the guilt, and a good handful of spinach sneaks in your greens without you even noticing.

🫀 Why It’s Heart Healthy

Wholemeal pasta keeps your blood sugar stable and adds a hearty dose of fibre—great for cholesterol and fullness.
Tomatoes are rich in lycopene, a superstar antioxidant linked to heart health.
Spinach is a nutrient powerhouse, delivering potassium, folate, and magnesium—nutrients known to support healthy blood pressure.
And let’s not forget that this dish is low in saturated fat and sodium, with healthy fats from olive oil to boot.

In short? It’s the kind of pasta your heart actually wants you to eat.

🧄 Ingredients (Serves 1)

60–80 g wholemeal pasta (penne or spaghetti both work well)
1 small tin (100 g) chopped tomatoes – no added salt preferred
1 garlic clove, minced
A handful of fresh basil leaves, torn
1 cup fresh spinach
1 tsp olive oil
Black pepper, to taste

Optional: A sprinkle of parmesan or nutritional yeast, or a few chilli flakes if you’re feeling bold.

🍝 Instructions

Boil that pasta
Cook your wholemeal pasta in lightly salted water until al dente (a.k.a. with a bit of bite). Drain and set aside.
Sauce it up
In a small pan, heat olive oil over medium heat. Add minced garlic and sauté for 30–60 seconds, until fragrant but not brown.
Simmer and stir
Tip in your chopped tomatoes and let them simmer gently for 5–7 minutes, stirring occasionally. Add torn basil in the final minute and season with black pepper.
Greens last
Fold in your fresh spinach and stir until just wilted—it should take less than a minute.
Toss and taste
Combine the sauce with your cooked pasta. Taste, adjust pepper if needed, and serve warm.

🥄 Nutrition at a Glance (approx.)

Calories: 370
Protein: 12 g
Fibre: 9 g
Healthy fats: ✔
Sodium: Low
Satisfying enough to stop you hunting for chocolate at 8pm? Absolutely.

🥫 Kitchen Tips

Meal Prep Hack: Double the sauce and store half in the fridge or freezer for another day. Future you will be grateful.
Spinach Swaps: Try rocket, kale (chopped finely), or even frozen peas if spinach isn’t your thing.
Fancy it up? Add grilled mushrooms or a spoon of ricotta for a little luxury without much effort.

❤️ Perfect For…

A lazy solo dinner that doesn’t feel lazy
A quick weeknight win that tastes like more effort than it is
A first date with your kitchen after a few nights of UberEats

💡 Final Thought

You don’t need a fancy sauce or an overflowing pantry to whip up a wholesome, solo-friendly pasta dish that actually does something good for your heart. This one’s all about showing love to your body and your taste buds—because you deserve both.