Mango vegetable pasta

This is an excellent summer recipe, perfect for family meals, parties or a light dinner. It is high in many nutrients. It can be eaten on its own or as part of a meal. This recipe is also very low in saturated fat, has no cholesterol and is very low in sodium. It’s a high-fibre, plant-forward meal ideal for gut health and heart health.

Nutrition rundown

• High in complex carbohydrates (66.0g) primarily from wholewheat spelt pasta and beans, providing sustained energy and supporting stable blood sugar levels
• Very high in dietary fibre (15.0g – 53.6% daily value) which supports digestive health, improves gut microbiome diversity, enhances satiety, and assists with cholesterol management
• Excellent plant-based protein source (16.0g – 32.0% daily value) from cannellini beans and spelt pasta, helping support muscle repair and metabolic function
• Very low total fat (3.0g) and saturated fat (0.5g – 2.5% daily value) making this a heart-friendly meal
• Zero cholesterol, supporting cardiovascular health
• Low moderate sodium (190mg – 8.3% daily value) mainly from canned beans (can be reduced further by rinsing thoroughly)
• Naturally occurring sugars (18.0g) from mango and vegetables, accompanied by fibre which slows glucose absorption
• Vitamin C is very high (~70–90% daily value) from mango, snow peas, tomatoes and coriander, supporting immune health, collagen production and antioxidant protection
• Vitamin A (beta-carotene rich) from mango and tomatoes, supporting vision, skin integrity and immune defence
• Folate (~35–40% daily value) from cannellini beans and greens, essential for cell repair and red blood cell production
• Iron (~20–25% daily value) from beans and whole grains, supporting oxygen transport and energy production
• Magnesium (~25–30% daily value) supporting muscle function, nerve signalling and metabolic health
• Potassium (~20% daily value) helping regulate fluid balance, blood pressure and muscle contractions
• Plant polyphenols and antioxidants from coriander, tomatoes and mango, which help reduce oxidative stress and inflammation
• Balanced macronutrient profile with strong protein-to-carb ratio for a vegetarian dish

Ingredients

• 200g organic wholewheat spelt pasta
• 1 can organic cannellini beans
• 1 very ripe mango, flesh chopped, juice retained
• 1 cup organic shallots, finely diced
• 8 organic cherry tomatoes, diced
• 2 cups organic snow peas, thinly sliced julienne, 2cm thick
• 1 cup organic fresh coriander

Method

1. Add 2 litres of water, some olive oil and a pinch of salt into a stainless steel pan and bring to the boil.
2. Add the pasta to the boiling water and cook until just al dente.
3. Finely chop the vegetables and add to a large bowl.
4. Wash and drain the can of cannellini beans and add them to the bowl of chopped vegetables.
5. Remove the skin from the mango and add the flesh sliced thinly, ensuring all the juice is squeezed from the seed and added to the vegetable bowl (do this over the bowl so it captures all the mango juice). Ensure to use a very ripe mango that is very juicy, as the juice of the mango provides the “sauce” for this recipe.
6. Add the drained pasta to the vegetable bowl.
7. Roughly chop the coriander and add to the vegetable bow.
8. Mix everything together in the bowl and serve immediately.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.