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+ servings

Italian Stir Fry

12 12 12
WW Freestyle: 9
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese.
Servings: 6
Calories: 385
Author: Katerina Petrovska

Ingredients

  • 1- pound bow tie pasta
  • 1 tablespoon olive oil
  • 1 yellow onion , diced
  • 6 red mini sweet peppers , diced
  • 3 to 4 garlic cloves , minced
  • 4 fresh tomatoes , chopped
  • 1 can (15-ounces) garbanzo beans, well rinsed and drained
  • 1/2 cup black olives , halved
  • 1 cup vegetable broth
  • 1/2 cup chopped fresh parsley
  • 1/2 cup fresh basil leaves , sliced
  • 1 teaspoon dried oregano
  • salt and fresh ground pepper , to taste
  • Parmesan cheese , for garnish (optional)
  • 3 green onions , chopped (green parts only)

Instructions 

  • Cook pasta according to the directions on the package.
  • In the meantime, heat olive oil in a wok.
  • Add onions, peppers and garlic; cook for about 5 minutes, or until veggies are tender.
  • Stir in tomatoes, garbanzo beans and olives; continue to cook for 3 to 4 minutes, or until soft and heated through.
  • Stir in vegetable broth and bring to a boil; reduce heat and simmer for 2 minutes.
  • Stir fresh parsley, sliced basil and oregano.
  • Season with salt and pepper and continue to cook for 1 minute.
  • Add pasta and toss to mix.
  • Sprinkle with parmesan cheese and green onions.
  • Taste for seasonings and adjust accordingly.
  • Serve.
Nutrition Facts
Italian Stir Fry
Amount Per Serving
Calories 385 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 350mg15%
Potassium 696mg20%
Carbohydrates 70g23%
Fiber 7g28%
Sugar 10g11%
Protein 12g24%
Vitamin A 5125IU103%
Vitamin C 173.2mg210%
Calcium 65mg7%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.