Pasta Primavera with Summer Vegetables
This Pasta Primavera recipe is a colourful and nutritious side-dish that celebrates the freshness of seasonal vegetables. Enjoy with a side of protein like chicken, salmon, or tofu.
Servings: 6
Calories: 225.1kcal
Ingredients
- 8 oz pasta whole grain, chickpea or lentil
- 2 tbsp olive oil
- 3 cloves garlic minced
- ½ medium red onion thinly sliced
- 1 cup broccoli cut into florets
- 1 medium zucchini thinly sliced
- 1 cup cherry tomato halved
- 1 tsp basil dried
- ¼ tsp salt
- 1/4 tsp pepper
- 1/2 cup peas frozen
- 1/4 cup Parmesan cheese grated
- 1 tbsp lemon juice
- ½ tsp red chili flakes optional
- 2 cups greens i.e. arugula, spinach, kale, roughly chopped
- basil fresh, for garnish
Instructions
- Cook your pasta according to the package instructions until al dente. Reserve ¼ cup of pasta water before draining. Set aside.8 oz pasta
- In a large skillet, heat 1 tbsp olive oil over medium heat. Add minced garlic and sliced red onion, sautéing until softened.2 tbsp olive oil, 3 cloves garlic, ½ medium red onion
- Add broccoli florets, zucchini, cherry tomatoes, dried basil, salt, and pepper and sauté for 5-7 minutes until the vegetables are tender-crisp.1 cup broccoli, 1 medium zucchini, 1 cup cherry tomato, 1 tsp basil, ¼ tsp salt, 1/4 tsp pepper
- Pour in frozen peas and cook until heated through, about 3-4 minutes.1/2 cup peas
- Add the cooked pasta to the skillet, along with pasta water, parmesan cheese, lemon juice, and red pepper flakes (if using). Toss the pasta and vegetables together until well combined. Cook for an additional 2-3 minutes to let the flavors meld.1/4 cup Parmesan cheese, 1 tbsp lemon juice, ½ tsp red chili flakes
- Divide the Pasta Primavera into serving bowls and top with a handful of greens, fresh basil, and extra parmesan cheese (optional).2 cups greens, basil
Cooking Tips
- Vegetable variety: Feel free to swap out or add more vegetables based on availability and preference. This dish is versatile and can accommodate many different types of vegetables.
- Al dente pasta: Cooking the pasta until it's just al dente (firm to the bite) can help lower its glycemic index compared to more thoroughly cooked pasta.
- Enhancing flavours: Adding a splash of the reserved pasta water helps to create a light sauce that coats the pasta and vegetables, enhancing the dish's overall flavour.
Nutrition
Nutrition Facts
Pasta Primavera with Summer Vegetables
Amount per Serving
Calories
225.1
% Daily Value*
Fat
6.7
g
10
%
Saturated Fat
1.5
g
9
%
Cholesterol
3.6
mg
1
%
Sodium
195.3
mg
8
%
Potassium
392.3
mg
11
%
Carbohydrates
35.7
g
12
%
Fiber
2.1
g
9
%
Sugar
2.9
g
3
%
Protein
9
g
18
%
Vitamin C
34.8
mg
42
%
Vitamin D
0.02
µg
0
%
Calcium
89.7
mg
9
%
Iron
2.5
mg
14
%
Magnesium
81.7
mg
20
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.