Whole Wheat Pasta with Caramelized Onion and Tomato Sauce

This Italian dinner recipe combines authentic flavors with modern cooking techniques. Ready in 55 minutes, serves 4 people. Serve hot, garnished with fresh basil leaves and a sprinkle of nutritional yeast or toasted pine nuts for added texture. A side of mixed greens …

Cuisine: Italian Type: Dinner Time: 55 min Servings: 4 Calories: 682 per serving
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Nutrition Information

Each serving contains approximately 682 calories and 21.0g of protein. Macronutrients include 118.0g carbohydrates and 14.0g fats per serving.

Per Serving

Calories
682
Protein
21.0g
Carbohydrates
118.0g
Fats
14.0g

Total

Calories
2728
Protein
84.0g
Carbohydrates
472.0g
Fats
56.0g

Ingredients

This recipe requires 10 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 lb Whole Wheat Penne Pasta
    dry, 100% whole grain
  • 1.5 lb Yellow Onions
    peeled and thinly sliced for caramelizing (approx. 3 large)
  • 28.0 oz Crushed Tomatoes
    canned, no salt added
  • 3.0 tbsp Extra Virgin Olive Oil
    divided use
  • 4.0 clove Garlic
    fresh, minced
  • 1.0 tbsp Balsamic Vinegar
    aged, for depth of flavor
  • 1.0 tsp Dried Oregano
    whole dried leaves
  • 0.5 tsp Kosher Salt
    low sodium usage, adjust to taste
  • 0.25 tsp Black Pepper
    freshly cracked
  • 0.5 cup Fresh Basil
    leaves only, thinly sliced

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place and Station Setup

  1. Clear counter space and gather cutting board, chef's knife, large skillet (or Dutch oven), and large pot.
  2. Peel 1.5 lb (680g) yellow onions and remove ends.
  3. Slice onions thinly and evenly (approx 1/8 inch or 3mm thick) to ensure even caramelization.
  4. Mince 4 cloves (20g) garlic finely.
  5. Measure 3 tbsp (45ml) olive oil, 1 tbsp (15ml) balsamic vinegar, and 1 tsp (5ml) dried oregano into small prep bowls.
  6. Wash 0.5 cup (120ml) fresh basil leaves and stack them for later slicing.

2. Initiate Onion Cooking

  1. Place large skillet over medium heat and add 2 tbsp (30ml) of the olive oil.
  2. Add the sliced onions to the pan.
  3. Toss onions thoroughly with tongs to coat every slice in oil.
  4. Cook undisturbed to bring onions up to temperature and start initial softening.

3. Caramelization and Water Preparation

  1. Reduce skillet heat to medium-low to prevent burning.
  2. Fill large pot with 4 quarts (3.8L) water, add generous pinch of salt, and place on high heat to boil.
  3. Stir onions gently.
  4. Continue cooking onions, stirring every 3-4 minutes, until they turn deep golden brown and soft.

4. Build the Sauce Base

  1. Push onions to the perimeter of the pan, adding remaining 1 tbsp (15ml) olive oil and minced garlic to the center.
  2. Sprinkle 1 tsp (5ml) dried oregano, 0.5 tsp (2.5ml) kosher salt, and 0.25 tsp (1.25ml) black pepper over the mixture.
  3. Pour in 1 tbsp (15ml) balsamic vinegar and stir to deglaze, scraping up any browned bits.
  4. Pour in 28 oz (794g) crushed tomatoes and stir to combine all ingredients.
  5. Bring sauce to a gentle simmer while water reaches boiling point.

5. Cook Pasta and Simmer Sauce

  1. Add 1 lb (454g) whole wheat penne to the boiling water.
  2. Cook pasta stirring occasionally until al dente (check package instructions, usually 9-11 mins). Allow sauce to simmer on low nearby.
  3. Carefully dip a mug into pasta pot to reserve approx 0.5 cup (120ml) starchy pasta water.
  4. Drain pasta in a colander.

6. Combine and Serve

  1. Transfer drained pasta immediately into the skillet with the tomato onion sauce.
  2. Toss pasta vigorously with the sauce to coat inside and out. Add splash of reserved water if sauce is too thick.
  3. Slice fresh basil leaves thinly (chiffonade) and fold into the pasta.
  4. Divide among 4 plates and serve hot.

Plating

  1. Add the drained whole wheat penne directly into the pan with the sauce and toss vigorously for a minute to ensure every piece is glossy and well-coated.
  2. Spoon the pasta into the center of warmed, wide-rimmed pasta bowls, piling it high in a messy but contained mound to create height.
  3. Ladle a small amount of extra caramelized onions and thick tomato sauce from the bottom of the pan over the top of the mound to highlight the texture.
  4. Scatter the sliced fresh basil leaves casually over the pasta for a vibrant pop of green colour.
  5. Finish with a light drizzle of extra virgin olive oil and a crack of black pepper, then wipe the rim of the bowl with a clean cloth for a sharp, professional look.

Family Beverage

Sparkling water infused with fresh basil and strawberry slices or chilled hibiscus tea

Alcohol Beverage

Medium-bodied Chianti, Sangiovese, or a crisp Pinot Grigio

Serving Suggestions

Serve hot, garnished with fresh basil leaves and a sprinkle of nutritional yeast or toasted pine nuts for added texture. A side of mixed greens with lemon vinaigrette complements the rich tomato flavor perfectly.

Notes

Slow-cooking the onions allows their natural sugars to develop without the need for added sweeteners. Using whole wheat pasta significantly increases the fiber content compared to traditional refined pasta. Balsamic vinegar can be added during the caramelization process to enhance depth of flavor.

Storage

Allow the cooked pasta and sauce to cool to room temperature within two hours of cooking. Transfer the mixture to a clean, airtight container and store in the refrigerator for up to 4 days. Keep any fresh basil garnish separate in a damp paper towel to prevent it from wilting or turning black.

Freezing

Transfer the cooled sauce and pasta into freezer-safe bags or containers, removing as much air as possible to prevent freezer burn. While freezing the sauce separately is optimal for texture, the combined dish can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop with a splash of water to loosen the sauce.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: wheat, gluten, nightshade. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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