Zucchini & Corn Pasta
Sweet corn kernels hitting a hot pan with garlic-scented olive oil — that sizzle means dinner is almost done. Whole wheat penne, sautéed zucchini, and a quick herb bouillon sauce pull this together in 20 minutes.
622 kcal and 14 grams of fiber from the whole wheat and corn. No cream, no heavy sauce — just vegetables, dried oregano and thyme, and one pan after the pasta pot.
Sweet corn kernels hitting a hot pan with garlic-scented olive oil — that sizzle means dinner is almost done. Whole wheat penne, sautéed zucchini, and a quick herb bouillon sauce pull this together in 20 minutes.
622 kcal and 14 grams of fiber from the whole wheat and corn. No cream, no heavy sauce — just vegetables, dried oregano and thyme, and one pan after the pasta pot.
Ingredients
- penne, whole wheat 3 ounces
- garlic 1 clove
- onion 0.25
- zucchini 1
- corn 5 ounces
- olive oil 1 tablespoon
- water 0.5 cup
- vegetable bouillon 0.5 cube
- thyme, dried 1 teaspoon
- oregano, dried 1 teaspoon
Method
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Cook the penne according to the instructions on the package.
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Finely chop the garlic and slice the onion and zucchini. Rinse the corn in a colander and let it drain.
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Heat the olive oil in a large pan over medium heat. Add the garlic and onion and cook until fragrant and soft.
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Add the zucchini and cook for 3-4 minutes until the slices start to soften. Add the corn and cook for another 2-3 minutes until heated through. Add the water, bouillon cube, dried thyme and oregano to the pan.
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Bring to a boil, then reduce the heat and let it simmer for 5 minutes.
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Mix the pasta into the vegetables and sauce. Stir everything well and season with salt and pepper to taste.
Save a splash of pasta cooking water before draining. If the bouillon sauce reduces too much during the five-minute simmer, a small pour of starchy pasta water loosens it and helps it cling to the penne ridges.
Behind this recipe
Why whole wheat penne instead of regular pasta?
Whole wheat penne delivers roughly double the fiber of refined pasta per serving. In this recipe, the whole wheat works with corn’s natural fiber to bring the meal to 14g total. The nuttier texture also pairs well with the vegetable sauce and holds its shape through the simmer.
Can I use frozen corn instead of canned?
Yes. Add frozen corn directly to the pan without thawing and give it an extra minute of cooking time. Skip the rinsing step since frozen corn doesn’t have canning liquid.
Is 21g of protein enough for a main meal?
This recipe sits at 21g of protein, which is lighter than most dinner-sized portions. To bump it up, stir in white beans or chickpeas, crumble feta over the top, or serve alongside a protein-rich side. The base recipe is designed as a vegetarian carb-forward meal.
