Fight high blood pressure with noodles & veggies

Combining the healthy nutrients of vegetables with some traditional noodles, this recipe is perfect for picky eaters who need to watch their blood pressure.

• 1 eggplant, cut into large chunks
• 2 zucchini, cut into large chunks
• 2 red peppers, quartered and seeded
• 1 green pepper, quartered and seeded
• 4 ripe tomatoes, halved
• 2 red onions, quartered
• 1 head garlic, cloves separated but unpeeled, plus 2 garlic cloves, chopped
• 45 ml (3 tbsp) olive oil, divided
• Cayenne pepper

• 50 g (1/4 c) unsalted sunflower seeds
• Light soy sauce to taste
• 375 g (12 oz) wide pasta noodles, such as pappardelle
• 45 ml (3 tbsp) no-salt-added tomato puree, or to taste
• Handful of fresh basil leaves or parsley, coarsely chopped
• Salt and pepper to taste

Preparation time: 20 minutes. Cooking time: 45 minutes. Serves 4.

1. Preheat the oven to 190°C (375°F). Arrange the eggplant, zucchini, red and green peppers, tomatoes, red onions and whole garlic cloves in a single layer in a large ovenproof dish or roasting pan.
2. Sprinkle with about 30 millilitres (2 tablespoons) of the olive oil, a little cayenne pepper, half the chopped garlic, and salt and pepper.
3. Roast until the vegetables are tender but not soft and mushy, about 45 minutes. They should be charred in places. Turn the vegetables once or twice during cooking. Increase the heat slightly if they aren't cooking quickly enough.
4. Lightly brush a skillet with just a few drops of olive oil, then heat the pan. Add the sunflower seeds and toss and turn them for a few moments until they begin to toast. Shake in a few drops of soy sauce and turn the seeds quickly, letting the soy sauce evaporate as the seeds toast and brown lightly. This should take about 4 to 5 minutes in total.
5. Remove from the heat just before the seeds are crisp and leave them to cool in the pan. They will crisp up as they cool.
6. Cook the pasta in boiling water according to the package instructions, until al dente, 10 to 12 minutes. Drain well and keep hot.
7. Using a knife and fork, cut the roasted vegetables into bite-size chunks. Toss the vegetables and garlic with the remaining raw, chopped garlic, tomato puree and basil or parsley. Taste for seasoning.
8. Toss the pasta with the vegetables and serve immediately, sprinkled with the toasted sunflower seeds.

• Crush a few saffron threads in a mortar using a pestle. Add them to the roasted vegetables along with the tomato puree.
• Try sesame seeds as a topping instead of toasted sunflower seeds. Pumpkin seeds can also be used instead of sunflower seeds.

Per serving:

• 580 Calories (150 Calories from Fat)
• 17 g Fat (3 g Saturated Fat and 0 g Trans Fat)
• 19 g Protein
• 95 g Carbs
• 13 g Fibre
• 30 mg Sodium
• 193 mg Vitamin C
• 150 mg Magnesium
• 1287 mg Potassium
• 91 mg Calcium

Oven-roasted vegetables, tender and scented with garlic, make a chunky topping that's great on wide pasta noodles. A sprinkling of crunchy sunflower seeds adds texture, for a well-rounded and wholly satisfying meal.