Creamy Tomato & Yogurt Pasta

11 lis 2025

Craving a rich, creamy pasta dish without the heaviness of cream and butter? Look no further. This Creamy Tomato & Yogurt Pasta is a game-changer, delivering all the satisfying comfort you love with a surprisingly light and tangy twist. It's the perfect weeknight meal when you need something fast, delicious, and nourishing.

The secret lies in using Greek yogurt, which creates a velvety smooth sauce that's packed with protein and has a delightful tang. It perfectly complements the savory tomato base, resulting in a balanced, heart-healthy dish that comes together in under 30 minutes. You won't believe something this good for you can taste so decadent.

Ingredients

180g whole wheat pasta
250ml tomato juice
150g Greek yogurt (low-fat)
1 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano
Salt and black pepper to taste

Instructions

Cook the whole wheat pasta in a large pot of salted boiling water according to package directions until al dente.
While the pasta cooks, heat the olive oil in a skillet or saucepan over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
Add the minced garlic and dried oregano to the skillet and cook for another minute until fragrant.
Pour in the tomato juice, season with salt and pepper, and bring to a gentle simmer. Cook for 5-7 minutes, allowing the sauce to reduce and thicken slightly.
Crucial step: Remove the sauce from the heat and let it cool for one minute. Gently stir in the Greek yogurt until the sauce is smooth and creamy. Do not return to high heat, as the yogurt may curdle.
Drain the cooked pasta, reserving a small amount of pasta water. Combine the hot pasta with the creamy tomato sauce, adding a splash of pasta water if needed to reach your desired consistency. Serve immediately.

Tips & Substitutions

1. Prevent Curdling

To be extra safe, you can temper the yogurt. Whisk a spoonful of the hot tomato sauce into the yogurt in a separate bowl before slowly stirring the yogurt mixture back into the saucepan off the heat. This gently raises its temperature and prevents it from curdling.

2. Boost Your Veggies

This sauce is a great canvas for vegetables. Sauté mushrooms with the onions, or stir in a handful of fresh spinach at the end until it wilts. Roasted red peppers or sun-dried tomatoes would also be delicious additions.

3. Protein & Spice

For a heartier meal, add grilled chicken, chickpeas, or white beans. For a touch of heat, sprinkle in a pinch of red pepper flakes along with the oregano and garlic.

Nutrition Information

Approximate values per serving:

Calories: 945 kcal
Fat: 21g
Carbohydrates: 148g
Fiber: 18g
Protein: 42g

Quick, creamy, and healthy—this pasta dish is a true weeknight hero. Give it a try and discover your new favorite comfort food. Don't forget to share your creations with us!