Best 5 Whole Wheat Rigatoni And Cauliflower Wilted Arugula Feta Olives Recipes

For a delightful and flavorful vegetarian meal, try cooking whole wheat rigatoni with cauliflower, wilted arugula, feta cheese, and olives. This hearty and healthy dish is packed with fresh flavors and textures that will satisfy your taste buds. The combination of creamy feta, salty olives, and peppery arugula creates a harmonious balance of flavors that complements the nutty whole wheat rigatoni and tender roasted cauliflower.

Here are our top 5 tried and tested recipes!

WHOLE WHEAT RIGATONI AND CAULIFLOWER, WILTED ARUGULA, FETA & OLIVES

Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives image

This convenient recipe makes getting two meals on the table a snap.

Provided by USA WEEKEND columnist Pam Anderson

Categories Greek Recipes

Yield 6

Number Of Ingredients 13

Ingredients

1 pound bite-size whole wheat pasta, such as rigatoni or penne
1 tablespoon Salt
1 medium head cauliflower, trimmed and cut into bite-size florets
3 tablespoons olive oil
½ red bell pepper, cut into medium dice
½ yellow bell pepper, cut into medium dice
3 cloves garlic, minced
1 cup canned crushed tomatoes
1 teaspoon Italian seasoning
¼ cup coarsely chopped pitted kalamata olives
4 cups factory-washed arugula or spinach
¾ cup crumbled feta cheese, divided
1 pinch Freshly ground black pepper

Steps:

Bring a generous 2 quarts of water and salt to a boil in a large soup kettle; add pasta and cook, partially covered, for 4 minutes. Add cauliflower and cook, partially covered, until pasta and cauliflower are tender, about 6 minutes longer. Reserve 1 cup of cooking liquid, drain pasta and return top pot.
Meanwhile, heat oil in a 10-inch skillet. Add peppers, and saute until tender, about 4 minutes. Add garlic; continue to saute until golden and fragrant, about 1 minute longer. Add tomatoes, seasoning and olives; simmer sauce about 5 minutes. Add sauce to pasta, along with reserved cooking liquid, arugula and 1/2 cup feta. Toss, seasoning to taste with pepper. Serve with additional feta.
For lunch, pack pasta and extra feta in leakproof containers. Warm pasta in microwave and top with feta.

Nutrition Facts : Calories 404 calories, Carbohydrate 60.9 g, Cholesterol 16.7 mg, Fat 13.6 g, Fiber 8.7 g, Protein 15.7 g, SaturatedFat 4.2 g, Sodium 1550.4 mg, Sugar 5 g

WHOLE WHEAT RIGATONI AND CAULIFLOWER, WILTED ARUGULA, FETA & OLIVES

Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives image

This convenient recipe makes getting two meals on the table a snap.

Provided by USA WEEKEND columnist Pam Anderson

Categories Greek Recipes

Yield 6

Number Of Ingredients 13

Ingredients

1 pound bite-size whole wheat pasta, such as rigatoni or penne
1 tablespoon Salt
1 medium head cauliflower, trimmed and cut into bite-size florets
3 tablespoons olive oil
½ red bell pepper, cut into medium dice
½ yellow bell pepper, cut into medium dice
3 cloves garlic, minced
1 cup canned crushed tomatoes
1 teaspoon Italian seasoning
¼ cup coarsely chopped pitted kalamata olives
4 cups factory-washed arugula or spinach
¾ cup crumbled feta cheese, divided
1 pinch Freshly ground black pepper

Steps:

Bring a generous 2 quarts of water and salt to a boil in a large soup kettle; add pasta and cook, partially covered, for 4 minutes. Add cauliflower and cook, partially covered, until pasta and cauliflower are tender, about 6 minutes longer. Reserve 1 cup of cooking liquid, drain pasta and return top pot.
Meanwhile, heat oil in a 10-inch skillet. Add peppers, and saute until tender, about 4 minutes. Add garlic; continue to saute until golden and fragrant, about 1 minute longer. Add tomatoes, seasoning and olives; simmer sauce about 5 minutes. Add sauce to pasta, along with reserved cooking liquid, arugula and 1/2 cup feta. Toss, seasoning to taste with pepper. Serve with additional feta.
For lunch, pack pasta and extra feta in leakproof containers. Warm pasta in microwave and top with feta.

Nutrition Facts : Calories 404 calories, Carbohydrate 60.9 g, Cholesterol 16.7 mg, Fat 13.6 g, Fiber 8.7 g, Protein 15.7 g, SaturatedFat 4.2 g, Sodium 1550.4 mg, Sugar 5 g

WHOLE WHEAT RIGATONI AND CAULIFLOWER, WILTED ARUGULA, FETA & OLIVES

Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives image

This convenient recipe makes getting two meals on the table a snap.

Provided by USA WEEKEND columnist Pam Anderson

Categories Greek Recipes

Yield 6

Number Of Ingredients 13

Ingredients

1 pound bite-size whole wheat pasta, such as rigatoni or penne
1 tablespoon Salt
1 medium head cauliflower, trimmed and cut into bite-size florets
3 tablespoons olive oil
½ red bell pepper, cut into medium dice
½ yellow bell pepper, cut into medium dice
3 cloves garlic, minced
1 cup canned crushed tomatoes
1 teaspoon Italian seasoning
¼ cup coarsely chopped pitted kalamata olives
4 cups factory-washed arugula or spinach
¾ cup crumbled feta cheese, divided
1 pinch Freshly ground black pepper

Steps:

Bring a generous 2 quarts of water and salt to a boil in a large soup kettle; add pasta and cook, partially covered, for 4 minutes. Add cauliflower and cook, partially covered, until pasta and cauliflower are tender, about 6 minutes longer. Reserve 1 cup of cooking liquid, drain pasta and return top pot.
Meanwhile, heat oil in a 10-inch skillet. Add peppers, and saute until tender, about 4 minutes. Add garlic; continue to saute until golden and fragrant, about 1 minute longer. Add tomatoes, seasoning and olives; simmer sauce about 5 minutes. Add sauce to pasta, along with reserved cooking liquid, arugula and 1/2 cup feta. Toss, seasoning to taste with pepper. Serve with additional feta.
For lunch, pack pasta and extra feta in leakproof containers. Warm pasta in microwave and top with feta.

Nutrition Facts : Calories 404 calories, Carbohydrate 60.9 g, Cholesterol 16.7 mg, Fat 13.6 g, Fiber 8.7 g, Protein 15.7 g, SaturatedFat 4.2 g, Sodium 1550.4 mg, Sugar 5 g

WHOLE WHEAT RIGATONI AND CAULIFLOWER, WILTED ARUGULA, FETA & OLIVES

Whole Wheat Rigatoni and Cauliflower, Wilted Arugula, Feta & Olives image

This convenient recipe makes getting two meals on the table a snap.

Provided by Allrecipes Member

Categories Greek Recipes

Yield 6

Number Of Ingredients 13

Ingredients

1 pound bite-size whole wheat pasta, such as rigatoni or penne
1 tablespoon Salt
1 medium head cauliflower, trimmed and cut into bite-size florets
3 tablespoons olive oil
½ red bell pepper, cut into medium dice
½ yellow bell pepper, cut into medium dice
3 cloves garlic, minced
1 cup canned crushed tomatoes
1 teaspoon Italian seasoning
¼ cup coarsely chopped pitted kalamata olives
4 cups factory-washed arugula or spinach
¾ cup crumbled feta cheese, divided
1 pinch Freshly ground black pepper

Steps:

Bring a generous 2 quarts of water and salt to a boil in a large soup kettle; add pasta and cook, partially covered, for 4 minutes. Add cauliflower and cook, partially covered, until pasta and cauliflower are tender, about 6 minutes longer. Reserve 1 cup of cooking liquid, drain pasta and return top pot.
Meanwhile, heat oil in a 10-inch skillet. Add peppers, and saute until tender, about 4 minutes. Add garlic; continue to saute until golden and fragrant, about 1 minute longer. Add tomatoes, seasoning and olives; simmer sauce about 5 minutes. Add sauce to pasta, along with reserved cooking liquid, arugula and 1/2 cup feta. Toss, seasoning to taste with pepper. Serve with additional feta.
For lunch, pack pasta and extra feta in leakproof containers. Warm pasta in microwave and top with feta.

Nutrition Facts : Calories 404 calories, Carbohydrate 60.9 g, Cholesterol 16.7 mg, Fat 13.6 g, Fiber 8.7 g, Protein 15.7 g, SaturatedFat 4.2 g, Sodium 1550.4 mg, Sugar 5 g

SPICED ROASTED CAULIFLOWER WITH FETA AND GARLIC

Spiced Roasted Cauliflower With Feta and Garlic image

Cauliflower undergoes a few stages of cooking in this recipe, and, for a deep brown and ridiculous flavor, it's important to see it through all of them. It will be cooked through about halfway through roasting, but to transform it from pale and tender to crisp and golden brown, it must continue roasting at very high heat. Make sure to keep the smaller bits that fall away as you prepare and slice the cauliflower. They'll get the most golden and crunchy, almost like little cauliflower bread crumbs.

Provided by Alison Roman

Categories weekday, vegetables, side dish

Time 35m

Yield 4 servings

Number Of Ingredients 10

Ingredients

1 small head cauliflower
6 garlic cloves, smashed
3 tablespoons olive oil, plus more for serving
2 teaspoons fennel or cumin seed
1 teaspoon ground turmeric
Pinch of red-pepper flakes
Kosher salt and ground pepper
1 ounce feta cheese, sliced or crumbled
¼ cup parsley, tender leaves and stems, coarsely chopped
¼ cup cilantro, mint or dill, tender leaves and stems, coarsely chopped

Steps:

Heat oven to 450 degrees. Slice cauliflower lengthwise into ½-inch thick slices, including the core and leaves. (Some of the first slices will crumble and fall apart. This is O.K., and will be useful when you want those crispier bits.)
Place cauliflower (slices and crumbles) and garlic on a rimmed baking sheet and drizzle with olive oil. Sprinkle with fennel seed, turmeric and red-pepper flakes, and season with salt and pepper.
Roast, without disturbing, until cauliflower has turned a deep golden brown and crisped up in spots, 25 to 30 minutes. Using a spatula, flip the larger steaks and stir the smaller bits around and continue to roast until completely and evenly browned, another 8 to 10 minutes.
Remove from heat and transfer to a large serving platter. Top with feta, herbs and a drizzle of olive oil.

Nutrition Facts : @context http, Calories 140, UnsaturatedFat 9 grams, Carbohydrate 7 grams, Fat 12 grams, Fiber 2 grams, Protein 3 grams, SaturatedFat 3 grams, Sodium 220 milligrams, Sugar 2 grams, TransFat 0 grams

Tips:

Utilize the Microwave: For faster and effortless cauliflower floret preparation, microwave them for 4-5 minutes until tender.
Maximize Flavor: Elevate the taste of your dish by toasting the walnuts in a skillet over medium heat until fragrant.
Use Quality Ingredients: Select flavorful, ripe tomatoes for the sauce to ensure an intensely delicious result.
Enhance with Lemon: Introduce a burst of brightness by adding lemon zest to the sauce for a delightful citrusy touch.
Fresh Herbs: Incorporate fresh herbs like basil or oregano into the sauce for an aromatic and herbaceous flavor profile.
Season Wisely: Taste the sauce as you cook and season it accordingly with salt and pepper to achieve the perfect balance of flavors.

Conclusion:

Embark on a culinary journey with this delightful Whole Wheat Rigatoni and Cauliflower with Wilted Arugula, Feta, and Olives recipe. Bursting with bold flavors and textures, this dish combines the wholesome goodness of whole wheat pasta with roasted cauliflower florets, sautéed mushrooms, and a zesty tomato sauce. The addition of arugula, feta cheese, and olives adds a touch of freshness, tanginess, and salty savoriness that elevates the overall experience. By incorporating simple yet effective cooking techniques, this recipe delivers a satisfying and nutritious meal that will impress both your taste buds and your loved ones. Enjoy the perfect harmony of flavors, textures, and colors in every bite!