top of page
  • Mary Kay

NO SODIUM! Roasted Veggies on Pasta

Looking for a delicious and filling meal avoiding all that sodium? Roasted Veggies on Pasta will give you a great tasting meal without all that salt that premade or canned foods pack in. This is a colorful, filling and delicious meal if you're on a low-sodium diet, or just want something that's great tasting and full of vitamins. AND, it's easy!

Since I'm into creating low sodium meals, I'm especially interested in hearty meals that are easy to fix, and without a lot of clean up. Just clean your favorite fresh veggies...or buy pre-washed, prepared fresh or frozen veggies (without salt added). Toss with extra virgin olive oil, place on a flat pan and roast for 30 minutes. Serve it on fresh cooked pasta (no salt added) and you have an easy, delicious and vitamin-packed meal - NO SODIUM. Top it with a sprinkle of Italian seasoning or another favorite no-salt seasoning. Yum! It's delicious and very hearty.

If you're not worried about adding sodium to your diet, add what you like - salt to your boiling pasta, salt-laden Italian dressing or even a sprinkling of your favorite Italian cheese. Or, add cheesy garlic toast, again containing a good amount of sodium. But, really, why add all that sodium when you don't need to. It's much better for your body and heart.

This recipe serves 2-3 people.

Heat your oven to 450F degrees.

Prep your baking pan:

Choose a rimmed baking pan so the veggies don’t roll off in the oven. Line it with parchment paper which is rated to 450F degrees.

Gather up your favorite Veggies & Pasta:

5 Brussels sprouts, cleaned and cut in half

1 Broccoli bunch, about the size of your fist, cleaned and cut apart

4-6 Sweet peppers, small sized, cut in big pieces

½ Onion, medium, cut in big pieces

2 Garlic cloves, cleaned and cut in half

2 T Extra virgin olive oil

NO Salt seasoning or Italian seasoning

Spaghetti for two

Cook it up and relax!

- Cook the pasta (use your favorite) according to the directions on the package. I NEVER add salt or oil to my pasta. I simply do not need it. Set aside so you can warm it up later when the veggies are ready.

- Place your chopped veggies in a bowl and toss with the extra virgin olive oil.

- Pour the veggies onto the pan and roast in the oven for 20-30 minutes. Check it at the 20-minute mark. If you want them more done, let them ride for another 5-10 minutes in the oven. I like my veggies with some crunch to them, and with a little bit of a char to them. Sometimes Brussels sprouts leaves that come loose get a nice crispy char to them. (If you never have liked Brussels sprouts, try them this way. They are delicious!)

- Sprinkle the seasoning over the veggies after you take them out of the oven. (Adding them before you roast the veggies can burn them, giving them an “off” taste.)

- If your pasta has cooled down, it’s easy to warm up by heating it in a covered bowl for 10-15 seconds in the microwave. Or, let it set in hot water for 2-3 minutes, and drain.

Pour the hot veggies over the warm pasta and enjoy!

- If you want to add more punch to your meal, cut some jalapeno peppers into the veggie mix before you roast them. Or, add some low sodium Italian dressing and stir in to the veggie and pasta mixture just before serving.

- Of course, I’ve made this recipe to accommodate a low diet. It’s delicious with your favorite veggies and seasonings, low sodium or not. You can always add more sodium by adding cheesy garlic toast and Italian cheeses on top of the pasta. It’s your choice. Enjoy it the way you like it!


- It's easy to store the leftovers, covered with plastic wrap, in the refrigerator.

- Since my hubby does not care for pasta, I make a full recipe and save the rest for myself for lunch or dinner the next day.

This is something you can customize to your own or your family’s favorite flavors. Whichever way you go, “Bake your own Memories!”

7 views0 comments


bottom of page