This pasta primavera is a celebration of fresh vegetables and wholesome flavors. Made with whole-wheat pasta and a light sauce, it’s a nutritious and delicious twist on a classic Italian dish.
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
Ingredients
- 250 g whole-wheat pasta (spaghetti, penne, or fusilli)
- 2 tbsp olive oil
- 1 garlic clove (minced)
- 1 small onion (chopped)
- 1 red bell pepper (sliced)
- 1 yellow bell pepper (sliced)
- 1 small zucchini (sliced into half-moons)
- 1 cup cherry tomatoes (halved)
- 1 cup broccoli florets
- 1/4 cup vegetable broth (low-sodium)
- 1 tsp dried Italian seasoning
- Salt and black pepper to taste
- 1/4 cup grated Parmesan cheese or nutritional yeast (optional)
- Fresh basil leaves (for garnish)
Alternative: Add mushrooms or spinach for extra vegetables.
Step-by-Step Instructions
- Cook the Pasta:
Bring a large pot of salted water to a boil. Add the whole-wheat pasta and cook according to the package instructions until al dente. Drain and set aside. - Sauté the Vegetables:
Heat olive oil in a large skillet over medium heat. Add garlic and onion, and sauté for 2-3 minutes until softened. - Add the Vegetables:
Stir in the bell peppers, zucchini, broccoli, and Italian seasoning. Sauté for 5-7 minutes until the vegetables are tender but still crisp. - Add the Tomatoes and Broth:
Add the cherry tomatoes and vegetable broth to the skillet. Simmer for 2-3 minutes until the tomatoes soften slightly and the sauce comes together. - Combine with Pasta:
Add the cooked pasta to the skillet and toss to combine. Adjust seasoning with salt and black pepper to taste. - Serve:
Transfer to serving plates and garnish with fresh basil and Parmesan cheese or nutritional yeast. Serve warm.
Nutritional Information (per serving)
- Calories: 320
- Protein: 10 g
- Fat: 8 g
- Carbohydrates: 52 g
- Fiber: 7 g
- Sugar: 7 g
Vitamins and Benefits
Contains:
- Vitamin C (bell peppers): Supports immune health and skin health.
- Fiber (whole-wheat pasta and vegetables): Promotes digestive health.
Benefits:
This dish is low in sodium, high in fiber, and loaded with fresh vegetables, making it a heart-healthy and satisfying meal.
Primavera means “spring” in Italian, reflecting the dish’s emphasis on fresh, vibrant vegetables!
Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth if needed.
FAQ
Can I use gluten-free pasta?
“Yes, substitute with your favorite gluten-free pasta for a gluten-free option.”
What protein can I add?
“Grilled chicken, shrimp, or tofu are excellent additions to make this a more filling dish.”
Can I make this vegan?
“Absolutely! Skip the Parmesan or use nutritional yeast for a vegan-friendly version.”
