Get all 5 of your 5-a-day on this mildly spiced, wholesome pasta dish. It’s wealthy in iron, fiber and nutrition C in addition to being low-fats and low-calorie.

1.    Ingredients

• 100g whole meal penne
• 1 tsp rapeseed oil
• 1 huge onion, sliced, plus 1 tbsp finely chopped
• 1 orange pepper, deseeded and reduces into chunks
• 2 garlic cloves, grated
• 2 tsp mild chili powder
• 1 tsp ground coriander
• ½ tsp cumin seeds
• 400g can chop tomatoes
• 196g can sweet corn in water
• 1 tsp vegetable bouillon powder
• 1 avocado, stoned and chopped
• Half lime, zest and juice
• Handful coriander, chopped, plus greater to serve

2.    Method

STEP 1

Cook the pasta in salted water for 10-12 minutes till al dente. Meanwhile, warmth the oil in a medium pan. Add the sliced onion and pepper and fry, stirring often for 10 minutes till golden. Stir in the garlic and spices, and then tip in the tomatoes, 1/2 of a can of water, the corn and bouillon. Cover and simmer for 15 minutes.

STEP 2

Meanwhile, toss the avocado with the lime juice and zest, and the finely chopped onion.

STEP 3

Drain the penne and toss into the sauce with the coriander. Spoon the pasta into bowls, pinnacle with the avocado and scatter over the coriander leaves.