Whole wheat spaghetti: 40g (dry), Chickpeas (cooked/Canned): 100g Broccoli: 50g (1/2 cup, florets), Zucchini: 50g (1/2 cup, diced), Bell pepper (red): 50g (1/2 cup, sliced), Cherry tomatoes: 50g (1/4 cup, halved), Onion: 30g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Olive oil: 5ml (1 tsp), Lemon juice: 5ml (1 tsp), Fresh basil: 5g (1 tbsp, chopped), Parmesan cheese: 10g (1 tbsp, grated), Red pepper flakes: 0.2g (1/8 tsp, optional), Salt and Black pepper: to taste
1. Cook 40g whole wheat spaghetti according to package directions. Drain and set aside. 2. Heat 5ml olive oil in a large skillet over medium heat. 3. Add 30g diced onion and cook until translucent, about 3 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 50g broccoli florets and cook for 2 minutes. 6. Add 50g diced zucchini, 50g sliced bell pepper and 100g chickpeas. Cook for another 3 minutes. 7. Add 50g halved cherry tomatoes, pinch of salt and pepper. Cook for 1 minute. 8. Add the cooked pasta to the skillet and toss to combine. 9. Remove from heat and add 5ml lemon juice, 5g chopped basil, and 0.2g red pepper flakes (if using). 10. Serve topped with 10g grated Parmesan cheese.
This colourful Mediterranean-inspired spaghetti is a fantastic way to support wellness during menopause. Whole wheat spaghetti provides lasting energy and fibre, helping to keep digestion smooth and blood sugar steady. Chickpeas add plant-based protein and iron, which are excellent for maintaining muscle strength and supporting energy levels. Broccoli, zucchini, and red bell pepper bring a vibrant mix of vitamins, minerals, and antioxidants that promote bone health and boost immunity. Cherry tomatoes and onions add natural sweetness and extra phytonutrients, while garlic and fresh basil infuse the dish with flavour and beneficial compounds that support heart health. A drizzle of olive oil and a splash of lemon juice offer healthy fats and a refreshing zing, both of which can help nourish the skin and lift the mood. Parmesan cheese provides a delicious finish and a boost of calcium for strong bones. This meal is bright, satisfying, and full of nutrients that make healthy eating enjoyable and supportive during menopause.
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